9/26/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      (Do as many warmup reps and sets as you like before Set 1.)
      Set 1 - Do as many reps as you can at 80% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Set 2 - Do as many reps as you can at 75% of bench press 1RM, then
      immediately take off 40 lbs, and again do as many reps as you can.

      Rest between Set 1 and Set 2.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Burpee - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 20 seconds per side
      3:00 - Plate Pull - 60 feet
      4:00 - 24" Box Jump - 15 reps
      5:00 - BB Shrug - 15 reps with 90% of your clean 1RM

      Round 2 starts at 6:00.

#3  BB Bench Press + NEGATIVES
      1 set x 7 reps + 1 negative rep
      1 set x 5 reps + 1 negative rep
      1 set x 3 reps + 1 negative rep

      For the negatives, with a spotter, take 10 seconds to lower the weight
      to your chest.  Then have your spotter help you rerack the weight.