5/13/18

Warmup - Do 2 rounds of:
      BB Bench Press - 8 reps at 50% of 1RM
      DB Row - 8 reps each side (light weight)
      Unweighted BB Back Squat - 8 reps
      Unweighted BB Standing Shoulder Press - 8 reps

#1  BB Bench Press
      2 sets x 6 reps at 80% of 1RM
      1 set x 6 reps at 82.5%
      1 set x as many reps as you can at 85%

#2  In any order and any combination, do:
      DB Farmer's Walk - 200 meters
      Overhead Plate Walk - 200 meters
      Double Under - 80 reps
      Hand Release Pushup - 80 reps
      Pullup - 40 reps

#3  BB Bench Press with a 2-second PAUSE at the bottom of each rep
      1 set x 7 reps (light weight)
      1 set x 5 reps (moderate weight)
      1 set x 3 reps (heavy)