2/19/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press
      Set 1 - As many reps as you can at 225 lbs
      Set 2 - If you get 10 or more reps on Set 1, then ADD 50 lbs and
                  do as many reps as you can for set 2.  If you got 9 reps or less
                  on Set 1, then SUBTRACT 50 lbs and do as many reps as you
                  can for set 2.  REST between set 1 and 2

      225 is a recommendation for set 1.  If 225 is above your 1RM, then pick 
      a weight that would be challenging for 8-10 reps for set 1.  Still add or
      subtract 50 lbs for set 2.

#2  Hand Release Pushup
      Do one set every minute, on the minute.
      Do 10 reps the first minute, 11 reps the second minute, 12 reps the 
      third minute, etc.  You are done when you fail to complete the number
      of reps for that minute before the start of the next minute, OR when
      you finish the set of 20 reps (the 11th set).

#3  Do 2 rounds of:
      BB Shrug - 20 reps
      Goblet Squat - 20 reps
      Cable Row - 20 reps
      Seated DB Shoulder Press - 20 reps
      BB Back Squat - 20 reps at 40% of Back Squat 1 RM

      REST at least 3 minutes between rounds.

#4  BB Floor Press - 4 sets x 10 reps
      Pick a moderate weight and stick with the same weight for all 4 sets.