8/12/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Incline Bench Press - 15 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  BB TEMPO Bench Press - 4 sets x 4 reps
      Start with a light weight for set 1, then add weight for sets 2, 3, and 4.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      Normal tempo on the way up.

#2  In 8 minutes, do as many rounds as you can of:
      Burpee Broad Jump - 25 meters
      Clean Grip Deadlift - 6 reps at 205 lbs
      Medicine Ball Wall Ball - 12 reps
      Pullup - 12 reps
      Air Squat - 24 reps
      Cable Row - 18 reps at 100 lbs

#3  With a partner, alternate whole rounds of:
      Double Under - 15 reps
      Hand Release Pushup - 10 reps

      Each partner does 10 rounds.
      Only one partner is working at a time.
      Partner A does 15 double unders and 10 pushups, then 
      partner B does 15 double unders and 10 pushups, etc.  

#4  Cable Pressdown - 5 sets x 9 reps
      Start light then add weight for sets 2 - 5.