1/31/18

Warmup - Do one round of:
      Unweighted BB Back Squat - 20 reps
      Cable Row - 20 reps (light weight)
      Pushup - 20 reps (not hand release)

#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 sets x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight to your chest.
      Have a spotter use a timer and count for you.  Have your spotter help
      you rerack the weight after the negative rep.  Try to add weight each set.

#2  Start a timer.
      On EVEN minutes, do 3 reps of BB Thruster (135 lbs) with a 2 second 
      PAUSE at the TOP of each rep
      On ODD minutes, do Burpees and Double Unders

      You are done with #2 when you complete 40 Burpees and 80 Double Unders.
      You can do the Burpees and Double Unders in any order or combination.

#3  BB Floor Press
      5 sets x 5 reps
      Stick with same weight for all 5 sets.
      Pick a weight that is challenging but you can still get all 5 reps every set.