12/21/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      Bench Press - 6 reps at 135 lbs or 50% of 1RM (whichever is lighter)
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps at 65-70% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 55% of 1RM

#3  This is continuous work.  Do 1 round of:
      Run 400 meters
      DB Incline Bench Press - 30 reps
      Cable Row - 30 reps at 100 lbs
      Double Under - 50 reps
      Hand Release Pushup - 50 reps
      Air Squat - 70 reps
      Run 400 meters

      Finish all reps of each exercise before moving on to the next exercise.
      For example, finish all 30 reps of DB Incline before moving on to the
      cable rows.  
      If you need to break each exercise into several sets, that is fine.  Just
      work as quickly as you can to finish all reps, then move on to the next
      exercise.