11/9/18

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)

#1  BB Bench 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 11/6.

#3  With a partner, in 15 minutes, do as many rounds as you can of:
      BB Row - 30 reps at 135 lbs
      Hand Release Pushup - 45 reps
      Air Squat - 60 reps

      Number of reps is the total for both partners.  
      Only one partner is working at a time.  For each round, finish all
      the rows before you move to the pushups.  Finish all the pushups 
      before you move to the air squats, etc.  

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