1/18/16

Warmup - Do one round of:
      Air Squat - 25 reps
      Unweighted BB Clean Grip Row - 20 reps
      DB Incline Bench Press - 15 reps (light weight)

#1  BB Incline Bench Press
      3 sets x 12 reps
      Use the same weight for all 3 sets.

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 40 seconds of work (20 sec per side)
      3:00 - Plate Pull - 60 feet
      4:00 - Prisoner Squat - 25 reps
      5:00 - Cable Row - 15 reps

      Round 2 starts at 7:00.

#3  BB Bench Press + NEGATIVES
      1 set x 7 reps + 1 Negative
      1 set x 5 reps + 1 Negative
      1 set x 3 reps + 1 Negative

      For the negative reps, take 10 seconds to lower the weight, then have
      a spotter help you rerack the weight.