5/20/19

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 - 4 sets x 2 reps
      Work up to a heavy double, then take off 10% and do 3 more sets x 2 reps

#2  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light then add weight each set.  Try to finish heavier than 5/8.

#3  Do two rounds of:
      Pullup - 15 reps
      18" Squat Box Jump - 10 reps (full depth each rep)
      REST 60 seconds
      Hand Release Pushup - 20 reps
      Air Squat - 30 reps
      REST 60 seconds
      BB Row - 15 reps
      American Kettlebell Swing - 25 reps
      REST 60 seconds
      Burpee - 20 reps
      Run 400 meters
      REST 60 seconds

#4  BB Incline Bench Press - 4 sets x 10 reps
      Start light then add weight each set.  Try to finish heavier than 5/8.