4/2/19

Warmup - Do 2 rounds of:
      DB Bench Press - 10 reps (light weight)
      Unweighted BB Row - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  In 6 minutes, do as many rounds as you can of:
      Burpee - 10 reps
      DB Lateral Raise - 10 reps
      Inverted Row - 10 reps (legs straight, heels on bench)
      DB Thruster - 10 reps
      EZ Curl Bar Standing Bicep Curl - 10 reps
      DB Shrug - 10 reps
      (continuous work)

#2  BB Bench Press + Negatives
      Work up to a heavy set of 3 reps + 1 negative rep
      Then take off 10% and do 3 more sets x 3 reps + 1 negative rep.
      For the negative reps, take 10 seconds to lower the weight.  Have 
      a spotter count for you and then help you rerack the barbell.  

#3  Same as #1.  In 6 minutes , do as many rounds as you can of:
      Burpee - 10 reps
      DB Lateral Raise - 10 reps
      Inverted Row - 10 reps
      DB Thruster - 10 reps
      EZ Curl Bar Standing Bicep Curl - 10 reps
      DB Shrug - 10 reps
      (continuous work)

#4  BB Bench Press (1.5 REP) - This is 2 sets.
      Set 1 - Put a weight on the bar that you think you can get 10 reps with.
      Do as many reps as you can.

      Set 2 - If you got 10 or more reps for set 1, ADD 20 lbs and again do 
      as many reps as you can.  If you got less than 10 reps for set 1, 
      SUBTRACT 20 lbs and do as many reps as you can.
      (REST between sets.)