12/2/17

Warmup - Do one round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Thruster - 10 reps 

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 65% of Bench Press 1RM
      Set 2 - 10 reps at 75% of Bench Press 1RM
      Sets 3 and 4 - 10 reps back down at 65%

#2  This is 4 rounds, with a partner.
      Both partners are working at the same time.
      One round is:
      1) Partner A - Run 200 meters
      2) Partner B - Weighted Plank (25 lb bumper) until you partner
                               completes the 200m run, then switch exercises.
      Then do:
      3) Partner A - Cable Row (100 lbs) - do as many reps as you can
                               until your partner completes 20 pushups, then
                               switch exercises.
      4) Partner B - Hand Release Pushup - 20 reps

      Rest 1 minute between rounds. 

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps
      Add weight each set.  Go heavier than 11/26/17.