4/19/18

Warmup - Do 2 rounds of:
      Unweighted BB Row - 12 reps
      Unweighted BB Back Squat - 10 reps
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Bench Press
      1 set x 8 reps at 67.5% of 1RM
      1 set x 8 reps at 70% of 1RM
      1 set x 8 reps at 72.5% of 1RM

#2  This is 2 rounds.  Round 1 looks like this:
      0:00 - Medicine Ball Wall Ball - 16 reps, then BB Row 16 reps
      2:00 - Seated DB Shoulder Press - 12 reps, then Cable Row - 20 reps
      4:00 - Air Squat 24 reps, then BB Rack Press - 8 reps

      Round 2 starts at 7:00.  

#3  Hand Release Pushup 
      8 sets x 10 reps
      Sets start every 30 seconds.