11/21/18

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

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

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

#3  Do 4 rounds of:
      EVEN minutes - Handstand Hold - 30 seconds
      ODD minutes - Pushup - 15 reps (not hand release)

      Last set of pushups begins at 7:00.
      At 8:00, begin 4 rounds of:
      EVEN minutes - Air Squat - 25 reps
      ODD minutes - Cable Row - 15 reps

      Do the handstand holds in front of a wall, and put your heels against
      the wall for balance.  
      If you can't do handstand holds, do 8 reps of Standing BB Shoulder Press.

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