3/14/18

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Rack Press
      5 sets x 3 reps
      Set 1 - 3 reps at 90% of goal weight for today
      Set 2 - 3 reps at goal weight for today (as heavy as you can)
      Sets 3, 4 and 5 - 3 reps back down at 90%

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of 1RM
      Stability Ball Pushup - 20 reps (if no stability ball, do hand release pushups)
      Toes to Bar - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      EZ Curl Bar Nosebreaker - 20 reps
      DB Squat - 20 reps
      Rest 2 minutes
      With a running clock, you have 4 total minutes to run 400 meters
      and then do as many reps as you can of BB Bench Press at 60% of 
      Bench Press 1RM

      For the DB Squat, you are holding one DB in each hand.  Hands are 
      at the shoulders.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Same weight for all 4 sets.