6/30/18

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Air Squat - 15 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start with a light weight for the set of 8 reps, then try to add
      weight each set.  

#2  Do 5 rounds of:
      BB Ground to Overhead                             5-4-3-2-1 rep
      Alternating DB Incline Bench Press          7-8-9-10-11 reps
      Pullup                                                            9-10-11-12-13 reps
      EZ Curl Bar Nosebreaker                           13-12-11-10-9 reps
      Goblet Squat                                                 12 reps each round
      Plate Pull                                                       40 feet each round
      REST 2 minutes

#3  BB Bench Press
      Set 1 - As many reps as you can at 80% of 1RM
      Set 2 - As many reps as you can at 70%
      REST between sets.