2/5/17

Warmup - Do 2 rounds of:
      DB Incline Bench Press - 16 reps (light weight)
      Air Squat - 16 reps
      DB Row - 8 reps per side (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 8 reps
      Start with 60% of your Bench Press 1RM.  Try to add weight each set.

#2  Start a timer.  Do 2 rounds of:
      0:00 - BB Shrug - 20 reps
      1:00 - Hand Release Pushup - 20 reps
      2:00 - Goblet Squat - 20 reps
      3:00 - Cable Row - 20 reps
      4:00 - Double Under - 20 reps
      5:00 - Burpee - 20 reps

      Round 2 starts at 7:00.

#3  BB Rack Press
      1 set x 8 reps, then immediately take off 20 lbs and go to failure
      1 set x 4 reps, then immediately take off 20 lbs and go to failure

      Rest between sets.