3/20/18

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 Incline Bench 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
      Sets 3, 4, and 5 - 3 reps back down at 90%

#2  This is 4 rounds.  Round 1 looks like this:
      0:00 - Burpee - 8 reps
      1:00 - Cable Row - 16 reps 
      2:00 - Plate Pushup - 12 reps (see video below)
      3:00 - Air Squat - 24 reps

      Round 2 starts at 5:00.
      Do 10 Burpees, 18 rows, 14 plate pushups, and 26 air squats
      Round 3 starts at 10:00.
      Do 12 Burpees, 20 rows, 16 plate pushups, and 28 air squats
      Round 4 starts at 15:00.
      Do 14 Burpees, 22 rows, 18 plate pushups, and 30 air squats
      
      If you don't finish all the reps of an exercise by the start of the next
      minute, move on to the next exercise.  

#3  BB Bench Press (1.5 REP)
      2 sets x 6 reps at a light weight.
      2 sets x 4 reps at a moderate weight.
      2 sets x 2 reps as heavy as you can.