4/30/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Air Squat - 15 reps

#1  BB Bench Press + Negatives
      Work up to a heavy set of 3 reps + 1 Negative rep
      Then take off 10% and do 3 more sets x 3 reps + 1 Negative rep
      
      Take 10 seconds to lower the weight on each Negative rep.
      Have a spotter count the 10 seconds for you and help you rerack the weight.

#2  In 8 minutes, do as many rounds as you can of:
      BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
      Medicine Ball Wall Ball - 6 reps
      Strict Weighted Pullup - 3 reps
      BB Rack Press - 6 reps

#3  With a Partner, in any order, any combination, do:
      Double Under - 200 total reps
      Hand Release Pushup - 200 total reps

      Only one partner is working at a time.