6/6/18

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side (light weight)
      Air Squat - 9 reps
      Pushup - 9 reps (not hand release)

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      4 sets x 2 reps at 90% of Bench Press 1RM
      1 set x 1 rep at 95%

#2  In any order and any combination, do:
      Hand Release Pushup - 40 reps
      Goblet Squat - 40 reps
      Cable Row - 40 reps at 100 lbs
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 400 meter with a 40 lb DB
      BB Waiter's Walk - 200 meters with a 95 lb BB
      Weighted Plank - 2 minutes with a 25 lb Bumper

#3  BB Rack Press
      1 set x 7 reps (Light)
      1 set x 5 reps (Moderate)
      1 set x 3 reps (Heavy)
      1 set x 9 reps (same weight as set 1)