11/7/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press
      1 set x 6 reps at 80% of Bench Press 1RM
      1 set x 6 reps at 82.5%
      2 sets x 6 reps at 85%

#2  Do two rounds of:
      BB Back Squat - 15 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 15 reps (2 hands on a bench, 2 feet on the ball)
      Toes to Bar - 15 reps
      DB Incline Bench Press - 15 reps
      BB Row - 15 reps
      EZ Curl Bar Nosebreaker - 15 reps

      Rest between rounds.

#3  BB Bench Press + Negatives
      1 set x 8 reps + 1 Negative
      1 set x 4 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight.
      Have a spotter time for you, and help you rerack the weight.