4/3/19

Warmup - Do 2 rounds of:
      Pushup (1.5 REP) - 8 reps
      Banded Pull Apart - 12 reps
      Air Squat - 16 reps

#1  Cable Row
      1 set x 12 reps + 1 negative rep
      1 set x 10 reps + 1 negative rep
      1 set x 8 reps + 1 negative rep
      1 set x 6 reps + 1 negative rep
      Start with a moderate weight and then add weight each set.
      Take 10 seconds to lower the weight on the negative reps.

#2  Do 2 rounds of:
      BB Back Squat - 20 reps at 40% of 1RM
      Plank - 60 seconds (elbows and toes)
      DB Incline Bench Press - 15 reps
      BB Row - 20 reps
      Hand Release Pushup - 15 reps
      DB Row - 10 reps each side
  
      REST 3 minutes between rounds.