2/18/18

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press      4 sets x 10 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavy)
      Sets 3 and 4 - 10 reps back down at 90%

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then DB Incline Bench Press - 15 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps at 100 lbs, then Hand Release Pushup - 20 reps

      Round 2 starts at 7:00.  Round 3 starts at 14:00.