4/14/19

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Front Squat 
      Work up to a moderate set of 4 reps.
      This is not a max.  Weights for front squat will go up over the coming weeks.
      Then take off 10% and do one more set x 4 reps.

#2  BB Narrow Grip Bench Press 
      Work up to a heavy set of 3 reps.
      Then take off 10% and do 4 more sets x 3 reps.
      Set up with your normal grip, then move each hand in 2"

#3  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      BB Waiter's Walk - 50 meters with 95 lbs
      Air Squat - 25 reps
      Inverted Row - 15 reps (legs straight, heels on bench)
      Hand Release Pushup - 20 reps
      REST 3 minutes