12/31/16

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of Bench Press 1RM

#1  BB Bench Press
      Work up to a 1 Rep Max

#2  Start a timer.  Do 2 rounds of:
      At 0:00 - Medicine Ball Wall Balls - 20 reps, then BB Row - 10 reps
      At 2:00 - Cable Row - 20 reps, then Air Squat - 40 reps
      At 4:00 - Hand Release Pushup - 20 reps, then BB Push Press - 10 reps

      Round 2 starts at 7:00.

#3  BB Incline Bench Press
      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      1 set x 12 reps