4/24/17

Warmup - Do 2 rounds of:
      Prisoner Squat - 16 reps
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 8 reps at 50% of Bench Press 1RM

#1  Close Grip Bench Press
      Work up to a heavy set of 3 reps, then take off 10%
      and do 3 more sets x 3 reps
      Set up with your normal bench press grip, then move 
      each hand in 2"

#2  This is 5 rounds.
      DB Row - 10 reps each side, each round
      Hand Release Pushup      20-18-16-14-12 reps
      Air Squat                           20-22-24-26-28 reps

      Round 1 is 10 rows, 20 pushups, 20 air squats
      Round 2 is 10 rows, 18 pushups, 22 air squats
      Round 3 is 10 rows, 16 pushups, 24 air squats
      Round 4 is 10 rows, 14 pushups, 26 air squats
      Round 5 is 10 rows, 12 pushups, 28 air squats

      For the DB Rows, go up by 10 lbs each round.
      REST 30 seconds between rounds.