12/27/18

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      BB 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 70-75% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 60% of Bench Press 1RM

#3  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 7 reps
      24" Box Jump - 10 reps
      Hand Release Pushup - 7 reps
      Cable Row - 20 reps
      Hand Release Pushup - 7 reps
      Air Squat - 30 reps
      Hand Release Pushup - 7 reps

      For Round 2, do 9 reps for each set of pushups.
      For Round 3, do 11 reps for each set of pushups.
      Reps for box jumps, rows, and air squats stay the same all 3 rounds.

      REST between rounds.