3/15/19

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

#1  BB Bench Press + Negatives
      Work up to a heavy set of 6 reps + 1 Negative Rep
      Then take off 10% and do 3 more sets x 6 reps + 1 Negative Rep
      For the negative reps, take 10 seconds to lower the weight, then
      have your spotter help you rerack it.

#2  This is 2 rounds.  For each exercise, do as many reps, or plank, 
      or go as far as you can in 60 seconds, then rest for 60 seconds, 
      then move on to the next exercise.  Rest between the rounds is also
      60 seconds.
      
      Burpee
      Cable Row at 100 lbs
      Air Squat 
      Weighted Plank (25 lbs)
      Sledgehammer VS Tire - 30 seconds each side
      Plate Pull

#3  BB Bench Press (1.5 REP)
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      Start with a moderate weight for the first set, then try to add weight
      for sets 2, 3 and 4.