7/30/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps (light weight)

#1  BB Clean Grip Deadlift (No Touch) - 5 sets x 3 reps at 95% of Clean 1RM
      You are not touching the BB to the ground between reps.  Starting from a 
      standing position, one rep is lowering the BB to about 1" off the floor and
      then coming back up.  

#2  BB Bench Press - work up to a heavy set of 10 reps (heavier than 7/24)
      Then take off 10% and do 2 more sets x 10 reps.

#3  Standing DB Hammer Curl - 3 sets x 12 reps
      Both sides at the same time.  Not alternating.

#4  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.

#5  With a partner, in 12 minutes, do as many rounds as you can of:
      Pullup - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 60 reps

      Only one partner is working at a time.
      The number of reps is the total for both partners.
      Break up the reps between partners however you like.