1/8/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  BB Rack Press
      5 sets x 4 reps at 77-82% of Bench Press 1 Rep Max
      Let the BB come to a complete stop at the bottom of each rep.
      (Don't bounce the BB off the rack.)

#2  Do 3 rounds of:
      BB Ground to Overhead - 4 reps (135 lbs)
      Alternating DB Incline Bench Press - 8 reps each side
      Air Squat - 25 reps
      Hand Release Pushup - 15 reps
      Cable Row - 15 reps
      Reverse Bear Crawl - 25 meters

      REST at least 2 minutes between rounds.  

#3  BB Bench Press
      Set 1 - As many reps as you can at 70% of 1 Rep Max
      REST one minute
      Set 2 - As many reps as you can at 60% of 1 Rep Max