1/12/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Air Squat - 15 reps

#1  BB Rack Press
      3 sets x 12 reps
      Use the same weight for all 3 sets.

#2  Do 3 rounds of:
      Hand Release Pushup - 22 reps
      DB Row - 18 reps (9 reps per side)
      EZ Curl Bar Nosebreaker - 14 reps
      BB Back Squat - 10 reps at 40% of Back Squat 1RM
      REST ONE MINUTE
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep

      Rest between rounds.