8/14/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)

#1  BB Back Squat - 4 sets x 8 reps
      Work up to a heavy set of 8 reps.
      Then take off 10% and do 3 more sets x 8 reps.

#2  BB Incline Bench Press (1.5 REP) - 5 sets x 4 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3, 4, and 5 are heavy.

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST 1 minute between rounds.