5/6/17

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Cable Row - 15 reps (light weight)
      DB Incline Bench Press - 15 reps (light weight)

#1  BB Bench Press with a 2 second Isometric PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:
      5 sets x 3 reps - Start at 75% of Bench Press 1RM.  Try to add weight each set.  

#2  Start a timer.  You are going to work for a minute, then rest a minute.  Work 
      a minute, then rest a minute, etc.  During your work minutes, in any order, 
      any combination, do:
      BB Ground to Overhead - 12 reps with 135 lbs
      24" Box Jump - 18 reps
      BB Row - 24 reps at 135 lbs
      Goblet Squat - 30 reps
      Hand Release Pushup - 36 reps

#3  BB Bench Press
      6 sets x 3 reps
      Sets are every minute, on the minute.  Use the same weight for all 6 sets.