1/14/19

Warmup - Do 2 rounds of:
      DB Row - 8 reps each side (moderate weight)
      Air Squat - 12 reps
      Pushup - 16 reps (not hand release)

#1  BB Rack Press
      5 sets x 4 reps at 80-85% of Bench Press 1RM

#2  Do one round of:
      BB Back Squat - 20 reps at 40% of Back Squat 1RM
      Stability Ball Pushup - 20 reps (feet on ball, hands on bench)
      Inverted Row - 20 reps
      DB Incline Bench Press - 20 reps
      Cable Row - 20 reps
      EZ Curl Bar Nosebreaker - 20 reps
      Goblet Squat - 20 reps

#3  With a 3 minute time limit, run 300 meters and then with
      the remaining time, do as many Hand Release Pushups as you can.

#4  BB Bench Press
      Set 1 - As many reps as you can at 75% of 1 Rep Max
      REST one minute
      Set 2 - As many reps as you can at 65% of 1 Rep Max