3/3/19

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Clean Grip Row - 10 reps
      Standing Shoulder Press - 10 reps

#1  BB Incline Bench Press
      Work up to a heavy set of 10 reps.
      Then take off 10% and do 2 more sets x 10 reps

#2  Do 3 rounds of:
      0:00 - Burpee - 15 reps, then Toes to Bar - 10 reps
      2:00 - Cable Row - 15 reps, then Air Squat - 30 reps
      4:00 - Hand Release Pushup - 20 reps, then run 200 meters

      Round 2 starts at 7:00.  Round 3 starts at 14:00.

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start with a moderate weight.  Try to add weight for set 2 and 3.