7/1/19

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Bench Press (1.5 REP) - 4 sets x 6 reps
      Start with a moderate weight, then add weight each set.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - BB Row - 15 reps at 135 lbs
                 Hand Release Pushup - 20 reps
      2:00 - BB Back Squat - 15 reps at 40% of Back Squat 1RM
                 BB Overhead Hold - 30 seconds at 135 lbs

      Round 2 starts at 4:00.  Round 3 starts at 8:00.
      For the overhead hold, you are standing still, holding the barbell 
      locked out overhead.