3/1/17

Warmup - Do 3 rounds of:
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      Air Squat - 12 reps

#1  BB Bench Press with 2 second Isometric PAUSE
      Pause for 2 seconds at the bottom of each rep, about 1-3" off your chest.
      Do as many warmup sets and reps as you like.  The sets that count are
      5 sets x 4 reps at 65% or heavier of Bench Press 1 Rep Max

#2  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - Plyometric Pushup - 7 reps
      2:00 - Medicine Ball Wall Ball - 7 reps

      Round 2 starts at 3 minutes.  Round 3 starts at 6 minutes, etc.

      For the plyometric pushup, put a 45 lb bumper plate between your hands.
      From the starting position, go down and touch your chest to the bumper plate,
      then drive up as fast as you can.  Your hands come off the floor, then land on
      the bumper plate at the top of each rep.  Put your hands back down on the floor
      to start the next rep.  

#3  BB Bench Press
      7 sets x 4 reps
      This is on the minute.  Use the same weight for each set.