11/1/16

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps
      Pushup - 15 reps (not hand release)
      Air Squat - 20 reps

#1  BB Bench Press
      4 sets x 6 reps at 82.5% of 1RM

#2  Do 2 rounds of:
      Burpee - 20 reps
      BB Push Press - 10 reps
      BB Back Squat - 20 reps
      
      Don't set the bar down when you transition from push press to back squat.
      Same bar, same weight.  Rest several minutes between rounds.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      This is 2 sets to failure.
      Put the numbers 55%, 60%, 65%, 70%, 75%, and 80% in a bowl.
      Pick a number prior to each set.  If you pick 60%, for example, put
      60% of your 1RM on the bar and go to failure.  
      Rest between sets.  Don't use the same number twice.  
      
#4  Do 6 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds
      
      Try to get the same number of reps each round.