5/12/17

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Thruster - 9 reps

#1  BB Bench Press
      Work up to a heavy single.
      No drop sets.

#2  This is 2 rounds.  Start a timer.  Round 1 looks like this:
      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 - DB Incline Bench Press - 20 reps
      5:00 - BB Back Squat - 20 reps at 40% of Squat 1 Rep Max

      Round 2 starts at 7:00.

#3  BB Bench Press (1.5 REP)
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Start with a weight you know you can do for 8 reps.  Try to add
      weight each set.