7/11/17

Warmup - Do two rounds of:
      DB Reverse Fly - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - Trying to hit a 10 Rep Max (heavier than 7/5/17)
      Set 3 - 10 reps back down at 90% of goal weight for today

#2  Start a timer and do 2 rounds of:
      0:00 - DB Thruster - 15 reps
      1:00 - Double Under - 25 reps
      2:00 - Sledgehammer VS Tire - 40 seconds of work (20 sec per side)
      3:00 - Plate Pull - 60 feet
      4:00 - Prisoner Squat - 25 reps
      5:00 - Cable Row - 15 reps

      Round 2 starts at 7:00.

#3  BB Bench Press + NEGATIVES
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negatives, take 10 seconds to lower the weight, then have a 
      spotter help you rerack the weight.