12/8/17

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Lateral Raise - 10 reps (light weight)
      Air Squat - 10 reps
      DB Incline Bench Press - 10 reps (light weight)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 70% of 1RM
      Set 2 - 10 reps at 80% of 1RM
      Sets 3 + 4 - 10 reps at 70%

#2  This is 3 rounds.
      Sledgehammer VS Tire (20 seconds each side)
      Medicine Ball Wall Ball
      Cable Row
      Hand Release Pushup

      For each exercise, do as many quality reps as you can in 40 seconds,
      then rest 20 seconds, then move on to the next exercise. 

#3  BB Bench Press (1.5 REP)
      1 set x 5 reps
      1 set x 3 reps
      1 set x 1 rep
      Add weight each set.  Go heavier than 12/2/17.