6/1/19

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
      Try to go heavier than 5/26.

#2  BB Bench Press with a 2 second PAUSE  at the bottom of each rep
      5 sets x 3 reps
      Start light then add weight each set.  Finish heavier than 5/26.

#3  Start a timer.
      EVEN minutes - Burpee Pullup - 4 reps
      ODD minutes - 24" Box Jump - 6 reps

      When you are not doing burpee pullups or box jumps, in any order and
      any combination, do:
      Cable Row - 30 reps at 100 lbs
      Seated DB Shoulder Press - 30 reps
      Air Squat - 60 reps

      You are done with #3 when you finish all reps of row, shoulder press, and air squat.

#4  BB Incline Bench Press
      4 sets x 6 reps
      Start light then add weight each set.  Finish heavier than 5/20.