3/21/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      DB Thruster - 10 reps (light weight)

#1  BB Incline Bench Press 
      Work up to a heavy set of 6 reps.
      Then take off 10% and do 3 more sets x 6 reps

#2  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 50 meters with 95 lbs
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps
      Inverted Row - 12 reps (legs straight, heels on bench)

      REST 2 minutes between rounds.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start with a moderate weight, then try to add weight each set.