1/7/18

Warmup - Do 2 rounds of:
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 82.5% of 1 Rep Max
      Set 2 - 3 reps at 92.5%
      Sets 3, 4, and 5 - 3 reps back down at 82.5%

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Air Squat - 25 reps, then DB Row - 10 reps each side
      2:00 - DB Thruster - 15 reps, then Cable Row - 15 reps
      4:00 - Hand Release Pushup - 20 reps, then Tire Flip Jump Through - 5 reps

      Round 2 starts at 6:00.
      Round 3 starts at 12:00.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps
      1 set x 5 reps
      1 set x 3 reps

      Go heavier than 1/1/18.