9/2/16

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 20 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 20 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press 
      Work up to a 1 Rep Max

#2  BB Bench Press 
      Set 1 - 225 lbs to failure
      Set 2 - if you get 10 or more reps for set 1, add 50 lbs and go failure
                  if you get less than 10 reps for set 1, subtract 50 lbs and go to failure

      You can start with less than 225 lbs for the first set.  As an example, if you start
      with 175 lbs for set 1 and get 8 reps, you would drops to 125 lbs for the
      second set.  If you got 12 reps on the first set at 175 lbs, you would go up to 
      225 lbs for set 2.  

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 200 meters
      Air Squat - 30 reps
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      Medicine Ball Wall Shots - 15 reps to a 10' target

      ALTERNATE EXERCISES BETWEEN PARTNERS.  Partner A runs,
      then Partner B does Air Squats.  Partner A does pushups, then Partner B
      does rows.  Partner A does wall balls, then Partner B runs.  Continue
      alternating exercises until you reach the time limit.