1/13/18

Warmup - Do one round of:
      Unweighted BB Back Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 20 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 3 reps at 85% of 1RM
      Set 2 - 3 reps at 95% 
      Sets 3, 4, and 5 - 3 reps back down at 85%

#2  Start a timer.  This is 4 rounds.
      0:00 - Cable Row                               16-14-12-10 reps
      1:00 - DB Incline Bench Press          16-14-12-10 reps
      2:00 - BB Row                                    8-10-12-14 reps
      3:00 - Burpee                                     8-10-12-14 reps
      4:00 - Plank (elbows + toes)              40 seconds each round

      For round 1, do 16 cable rows, 16 presses, 8 bb rows, 8 burpees, 40 sec plank
      For round 2, do 14 cable rows, 14 presses, 10 bb rows, 10 burpees, 40 sec plank
      For round 3, do 12 cable rows, 12 presses, 12 bb rows, 12 burpees, 40 sec plank
      For round 4, do 10 cable rows, 10 presses, 14 bb rows, 14 burpees, 40 sec plank

      Round 2 starts at 5:00.  Round 3 starts at 10:00.  Round 4 starts at 15:00.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 6 reps
      1 set x 4 reps
      1 set x 2 reps

      Go heavier than 1/7/18.