10/8/16

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Bench Press - 15 reps (light weight)
      Kettlebell Deadlift - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps  

#1  BB Bench Press
      3 sets x 8 reps at 77.5% of Bench Press 1RM

#2  This is 6 rounds.
      Round 1 looks like this:
      0:00 - BB Back Squat - 6 reps at 55% of 1RM
      1:00 - BB Row - 12 reps at 65% of clean 1RM
      2:00 - Hand Release Pushup - 18 reps

      Round 2 starts at 3 minutes.  Round 3 start at 6 minutes, etc.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps