11/20/17

Warmup - Do 2 rounds of:
      Air Squat - 12 reps
      DB Incline Bench Press - 12 reps (light weight)
      Cable Row - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      6 sets x 3 reps 
      Start at 70% of Bench Press 1RM, then add weight by feel.

#2  Do 5 rounds of:
      Clean Grip Deadlift - 3 reps at 100% of 1RM Clean
      BB Rack Press -  6 reps
      BB Row - 9 reps
      DB Thruster - 12 reps

      Rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.

#3  EZ Curl Bar Nosebreaker
      3 sets x 12 reps