7/13/19

Warmup - Do 3 rounds of:
      Pullup - 6 reps
      BB Bench Press - 6 reps at 135 lbs or 50% of 1RM, whichever is lighter
      Unweighted BB Back Squat - 12 reps

#1  BB Rack Press
      Work up to a heavy set of 7 reps.
      Then take off 10% and do 2 more sets x 7 reps.

#2  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 7 reps
      18" DB Step Up - 6 reps each side
      Hand Release Pushup - 7 reps
      BB Row - 10 reps at 135 lbs
      Hand Release Pushup - 7 reps
      BB Back Squat - 14 reps at 135 lbs

      For round 2, do 9 reps for each set of pushups.
      For round 3, do 11 reps for each set of pushups.
      Reps for step ups, rows, and back squats stay the same each round.

      REST at least 2 minutes between rounds.  

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
      Same weight for all 4 sets.
      Go heavier than 7/7/19.