8/10/17

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

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then do:
      Set 1 - 3 reps at 90% of your goal weight for today
      Set 2 - 3 reps at 100% of your goal weight for today (heavier than 8/4/17)
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  This is 45 seconds of work, then 45 seconds of rest, then 45 seconds of work,
      then 45 seconds of rest, etc. until you complete all reps.  

      In any order, any combination, do:
      Burpee - 40 reps
      BB Inverted Row - 40 reps
      Hand Release Pushup - 40 reps
      Air Squat - 40 reps
      Cable Row - 40 reps
      Double Under - 100 reps

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      Try to add weight each set.