11/14/17

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press plus Negative Reps
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      2 set x 2 reps + 1 Negative Rep

      Try to add weight each set.  Take 10 seconds to lower
      the weight on the negative reps.  Use a spotter to count
      for you and to help you rerack the barbell after the 
      negatives.

#2  In 8 minutes, do as many rounds as you can of:
      Cable Row - 20 reps
      Burpee Broad Jump - 80 feet
      Air Squat - 20 reps
      Strict Weighted Pullup - 6 reps
      DB Thruster - 12 reps
      Clean Grip Deadlift - 6 reps at 85% of Clean 1RM

      This is continuous work.  

#3  With a partner, alternate whole rounds of:
      Double Under - 15 reps
      Hand Release Pushup - 10 reps

      Each partner does 10 rounds.
      Only one partner is working at a time.
      Partner A does 15 double unders and 10 pushups.
      Then Partner B does 15 double unders and 10 pushups, etc.