10/15/17

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Rack Press
      Shooting for a heavy set of 2 reps.
      Do as many warmup sets and reps as you like, then:
      Set 1 - 2 reps at 90% of your goal weight for today
      Set 2 - 2 reps at goal weight for today
      Sets 3, 4, and 5 - 2 reps back down at 90%

#2  Do one round of:
      DB Incline Bench Press - 30 reps
      REST - 60 seconds
      Air Squat - 30 reps
      REST - 60 seconds
      Hand Release Pushup - 30 reps
      REST - 60 seconds
      Cable Row - 30 reps
      REST - 60 seconds
      Medicine Ball Wall Ball - 30 reps
      
      You can break up the sets of 30 into smaller chunks.  Just try
      to work quickly to complete all 30 reps.

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

      Try to add weight for set 2 and set 3.  And then set 4 should be
      your lightest set.