10/26/16

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps (light weight)
      Pushup (1.5 REP) - 10 reps

#1  BB Bench Press
      Work up to an 8 Rep Max.
      Then take off 10% and do 2 more sets x 8 reps

#2  This is 6 rounds:
      Hand Release Pushup      20-18-16-14-12-10 reps
      Double Under                    20 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Rest one minute between rounds.  
      Use the same weight for all 6 rounds of rack press