4/7/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press + 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
      1 set x 2 reps + 1 Negative Rep

      Start with a moderate weight, then try to add weight each set.
      For the negative reps, take 10 seconds to lower the weight.  Have
      a spotter count for you and help you rerack the weight.

#2  In 12 minutes, do as many rounds as you can of:
      Pushup to DB Row - 6 reps
      Sledgehammer VS Tire - 9 reps each side
      Medicine Ball Wall Ball - 12 reps
      Plank - 60 seconds (elbows and toes)
      Run 100 meters with a 25 lbs DB

#3  Close Grip Bench Press
      5 sets x 5 reps
      Same weight for all 5 sets.
      Pick a weight that is challenging but you can get all 5 reps every set.  
      Grip is shoulder width.