4/8/19

Warmup - Do 2 rounds of:
      Air Squat - 16 reps
      DB Reverse Fly - 12 reps
      BB Bench Press - 8 reps at 50% of 1RM

#1  BB Incline Bench Press - work up to a heavy set of 3 reps
      Then take off 10% and do 3 more sets x 3 reps.

#2  Do 3 rounds of:
      0:00 - Burpee Pullup - 10 reps, then DB Bench Press - 15 reps
      2:00 - Air Squat - 25 reps, then Plate Pull - 80 feet
      4:00 - Cable Row - 20 reps at 100 lbs, then Hand Release Pushup - 20 reps

      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 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light, then add weight each set.