4/13/18

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

#1  BB Bench Press (1.5 REP)
      All sets are 3 reps.  Start at 70% of your 1RM
      and work up to a heavy set of 3.

#2  Start a timer.
      On EVEN minutes, do 8 reps of DB Thruster
      On ODD minutes, in any order and combination, do:
            Hand Release Pushup - 40 reps total
            Double Under - 60 reps total
            BB Row - 40 reps total

      You are done with #2 when you complete all reps of pushups, 
      double unders, and rows.  

#3  BB Incline Bench Press
      1 set x 12 reps
      1 set x 8 reps
      1 set x 4 reps
      Try to go up in weight each set.