3/9/19

Warmup - Do 3 rounds of:
      Unweighted BB Back Squat - 12 reps
      DB Reverse Fly - 10 reps (light weight)
      BB Bench Press - 8 reps at 50% of 1RM

#1  Narrow Grip Bench Press
      Work up to a heavy set of 10 reps
      Then take off 10% and do 2 more sets x 10 reps
      Set up with your normal grip, then move each hand in 2" 

#2  This is 5 rounds.
      R1 - BB Row - 10 reps, Hand Release Pushup - 20 reps, Air Squat - 20 reps
      R2 - BB Row - 10 reps, Hand Release Pushup - 18 reps, Air Squat - 22 reps
      R3 - BB Row - 10 reps, Hand Release Pushup - 16 reps, Air Squat - 24 reps
      R4 - BB Row - 10 reps, Hand Release Pushup - 14 reps, Air Squat - 26 reps
      R5 - BB Row - 10 reps, Hand Release Pushup - 12 reps, Air Squat - 28 reps

      ADD 10 lbs each set to the BB Row.
      REST at least one minute between rounds.  

#3  BB Rack Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start light, then add weight each set.