10/2/16

Warmup - Do 2 rounds of:
      BB Bench Press - 8 reps at 50% of 1RM
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 16 reps

#1  BB Bench Press
      Work up to a 10 Rep Max.
      Then take off 10% and do 2 more sets x 10 reps.

#2  Do 3 rounds of:
      BB Front Squat - 6 reps
      BB Push Press - 9 reps
      BB Row - 12 reps
      Stability Ball Pushup - 15 reps
      Double Under - 18 reps
      DB Incline Bench Press - 21 reps
      
      Rest 2 minutes between rounds.
      For the Front Squat, Push Press, and BB Row, use the same weight, same BB.
      For the Stability Ball Pushup, have 2 feet on the ball, 2 hands on a bench.

#3  BB Incline (1.5 REP)
      2 sets x 5 reps