5/30/17

Warmup - Do one round of:
      DB Reverse Fly - 20 reps (light weight)
      Pushup (1.5 REP) - 10 reps
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      5 sets x 6 reps 
      Use the same weight for all 5 sets.  Pick a weight that is challenging
      but you can still get all 6 reps every set.  

#2  With a partner, in 16 minutes, do as many rounds as you can of:
      Medicine Ball Wall Ball - 20 reps
      24" Box Jump - 20 reps
      BB Row - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 40 reps
      Double Under - 40 reps

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