12/25/16

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Incline Bench Press - 10 reps (light weight)
      Air Squat - 15 reps

#1  BB Bench Press (no pause)
      Work up to a 2 Rep Max
      Then take off 10% and do 3 more sets x 2 reps

#2  This is 5 rounds:
      Hand Release Pushup                           12-15-18-21-24 reps
      Goblet Squat                                          12-15-18-21-24 reps
      Run with 20 lb DB (or heavier)            50-100-150-200-250 meters

      For round 1, do 12 pushups, 12 goblet squats, and run 50 meters.
      For round 2, do 15 pushups, 15 goblet squats, and run 100 meters, etc.
      This is continuous work.

#3  BB Bench Press (No touch)
      1 set x 9 reps
      1 set x 7 reps
      1 set x 5 reps

      Keep the BB about 1-3" off your chest at the bottom of each rep.