3/30/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 20 reps
      Pushup - 15 reps (not hand release)
      Unweighted BB Back Squat - 10 reps

#1  BB Back Squat - work up to a heavy single
      Then take off 15% and do 2 more sets x 3 reps

#2  BB Clean Grip Deadlift - 4 sets x 3 reps at 115% of Clean 1RM

#3  This is up to 5 rounds.  Round 1 looks like this:
      0:00 - Hand Release Pushup - 12 reps
      1:00 - Cable Row - 16 reps
      2:00 - Air Squat - 20 reps

      For round 2, add 2 reps to each exercise (14 pushups, 18 rows, 22 air squats)
      Keep adding 2 reps each round until you either fail to complete the required
      number of reps before the start of the next minute, OR you
      finish 5 rounds (20 pushups, 24 rows, 28 air squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.