7/17/17

(I am out of town, so I am posting this workout early)
Warmup - Do 2 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press
      There will be 5's today, July23rd, and July 29th.  Shoot for a moderate 5
      today, then heavier on July 23rd, and then a 5 Rep Max on July 29th.  For
      today, do as many warmup sets and reps as you like, then:
      Set 1 - 5 reps at 90% of your goal weight for today
      Set 2 - 5 reps at your goal weight for today
      Set 3 and Set 4 - 5 reps back down at 90%

#2  Do 1 round of:
      BB Back Squat - 20 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 20 reps (hands on bench, feet on stability ball)
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps
      REST 2 MINUTES
      Then with a running clock, you have 4 total minutes to Run 400 meters 
      and then do as many reps as you can of BB Rack Press at 60% of your 
      Bench Press 1RM.