6/11/17

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Push Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      
#1  BB Bench Press + NEGATIVES
      1 set x 4 reps + 1 Negative rep at 70% of Bench Press 1RM
      1 set x 4 reps + 1 Negative rep at 75%
      3 sets x 4 reps + 1 Negative rep at 80%

      For the negative reps, take 10 seconds to lower the weight.  Have a 
      spotter time you and help you rerack the weight after the negative.

#2  Start a timer.  You are going to work for a minute, then rest a minute.
      Work for a minute, then rest a minute, etc.  During your work minutes,
      in any order, any combination, do:
      DB Row - 40 total reps (20 reps each side, 60 lb DB)
      Air Squat - 40 reps
      Hand Release Pushup - 40 reps
      Cable Row - 40 reps at 100 lbs
      Medicine Ball Wall Ball - 40 reps