11/15/18

Warmup - Do 2 rounds of:
      Pullup - 6 reps
      Pushup (1.5 REP) - 8 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Floor Press
      Do as many warmup reps and sets as you like.
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.

#2  BB Back Squat - 4 sets x 3 reps at 90% of top weight from 11/12/18.

#3  Start a timer.  Do 2 rounds of:
      0:00 - Medicine Ball Wall Ball - 15 reps, then BB Row - 15 reps (135 lbs)
      2:00 - Air Squat - 30 reps, then Cable Row - 15 reps (100 lbs)
      4:00 - Hand Release Pushup - 20 reps, then DB Reverse Fly - 15 reps
   
      Round 2 starts at 7:00.

#4  BB Incline Bench Press
      1 set x 8 reps (light)
      1 set x 5 reps (moderate)
      3 sets x 2 reps (heavy)