12/26/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      
#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 6 reps at 77.5% of 1 Rep Max
      Set 2 - 6 reps at 87.5%
      Sets 3, 4 and 5 - 6 reps back down at 77.5%

#2  This is 6 rounds.
      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D
      Round 5 - Do A, B, C, D and E
      Round 6 - Do A, B, C, D, E and F

      Rest one minute between rounds.

      A) DB Incline Bench Press - 10 reps
      B) BB Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

#3  BB Rack Press
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps  

      Go heavier than 12/20.