7/5/17

Warmup - Do 2 rounds of:
      Pushup (1.5 REP) - 8 reps
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 16 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like.
      The sets that count are:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavier than 6/29/17)
      Set 3 - 10 reps back down at 90%

#2  This is 5 rounds.
      Each round is 2 minutes of work followed by 2 minutes of rest.
      One round is:
      Burpee - 10 reps
      DB Reverse Fly - 10 reps
      Goblet Squat - 15 reps
      DB Incline Bench Press - 15 reps
      Air Squat - if there is time left in the round, do as many reps as you 
                        can until you hit the 2 minute mark.

      Round 2 starts at 4:00, Round 3 starts at 8:00, etc.