1/2/19

Warmup - Do one round of:
      Unweighted BB Back Squat - 20 reps
      Pushup - 15 reps (not hand release)
      DB Row - 10 reps each side (moderate weight)
      Unweighted BB Standing Behind the Neck Press - 10 reps
      (if you have any pain or mobility problems with behind the neck
      presses, do standing presses in the front)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps at 75 - 80% of Bench Press 1RM

#2  BB Bench Press (no pause)
      2 sets x 15 reps at 65% of Bench Press 1RM

#3  This is 6 rounds.
      For Round 1, do A, B, C, D, E and F
      For Round 2, do B, C, D, E and F
      For Round 3, do C, D, E and F
      For Round 4, do D, E and F
      For Round 5, do E and F
      For Round 6, do F

      REST at least one minute between rounds.

      A) Air Squat - 60 reps
      B) Double Under - 30 reps
      C) Cable Row - 20 reps
      D) DB Lateral Raise - 15 reps
      E) BB Inverted Row - 12 reps (legs straight, heels on bench)
      F) DB Incline Bench Press - 10 reps