11/3/18

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench Press + NEGATIVES
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 6 reps + 1 Negative Rep.
      Then take off 10% and do 3 more sets x 6 reps + 1 Negative Rep.
      For the negative reps, take 10 seconds to lower the weight.
      Have a spotter count for you, and help you rerack the weight.

#2  BB Back Squat - 3 sets x 6 reps at 90% of top weight from 10/31/18.

#3  Start a timer.  This is up to 4 rounds.  Round 1 looks like this:
      0:00 - Double Kettlebell Front Squat - 12 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - 24" Box Jump - 12 reps
      3:00 - Toes to Bar - 12 reps

      Round 2 starts at 4:00, and you do 15 reps per exercise.
      Round 3 starts at 8:00, and you do 18 reps per exercise.
      Round 4 starts at 12:00, and you do 21 reps per exercise.
      You are done when you finish 4 rounds, or you fail to finish
      the required number of reps before the start of the next minute.

#4  BB Incline Bench Press
      1 set x 10 reps (light)
      1 set x 7 reps (moderate)
      4 sets x 4 reps (heavy)