4/1/18

Warmup - Do 3 rounds of:
      Air Squat - 16 reps
      Cable Row - 12 reps (light weight)
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press
      Work up to a heavy single.

#2  Do 4 rounds of:
      BB Back Squat - 10 reps
      BB Push Press - 5 reps
      BB Row - 10 reps
      DB Farmer's Walk - 100 meters

      Use the same barbell and same weight for the back squat,
      push press, and row.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      4 sets x 5 reps
      Stick with the same weight each set.
      Pick a weight that is challenging but you can get all 5 reps every set.

#4  With a partner, in any order and any combination, do:
      Hand Release Pushup - 150 total reps
      Double Under - 200 total reps
      
      Only one partner is working at a time.