2/23/17

Warmup - Do 4 rounds of:
      Air Squat - 10 reps each round
      DB Reverse Fly - 10 reps each round (light weight)
      BB Bench Press   R1-10 reps (40% of 1RM)
                                    R2-8 reps (50%) 
                                    R3-6 reps(60%) 
                                    R4-4 reps(70%)

#1  BB Bench Press plus Negatives
      Work up to a heavy set of 4 reps + 1 Negative Rep
      Then take off 10% and do 3 more sets of 4 reps + 1 Negative Rep
      Take 10 seconds to lower the weight on the negative reps.

#2  In 14 minutes, with a partner, do as many rounds as you can of:
      Tire Flip Jump Through - 4 reps
      BB Thruster - 12 reps
      Pullup - 20 reps
      Burpee - 28 reps
      Run 200 meters

      Only one partner is working at a time.  Divide up the reps however you like.  
      The number of reps is the total for both partners.