12/13/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      DB Thruster - 10 reps (light weight)

#1  BB Bench Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 2 rounds of:
      Reverse Bear Crawl - 80 feet
      Double Under - 80 reps
      Plate Pull - 80 feet
      Cable Row - 20 reps
      DB Incline Bench Press - 20 reps
      Goblet Squat - 20 reps

      Rest 2 minutes between rounds.  

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