1/1/18

Warmup - Do 15 Pushups (not hand release), then 3 rounds of:
      Pullup - 4 reps
      BB Bench Press - 8 reps (R1-45%, R2-50%, R3-55%)
      Unweighted BB Back Squat - 12 reps 

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 80% of 1 Rep Max
      Set 2 - 3 reps at 90% 
      Sets 3, 4, and 5 - 3 reps at 80%

#2  Do 5 rounds of:
      BB Ground to Overhead - 3 reps
      BB Inverted Row - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST - 1 minute

#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.