7/19/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Bench Press - 3 sets x 5 reps
      Start with a light weight for set 1, and then add weight for sets 2 and 3.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      Normal tempo on the way up.

#2  Do one round of:
      Run 300 meters
      Bear Crawl - 50 meters
      Cable Row - 20 reps at 100 lbs
      DB Bench Press - 20 reps
      Pullup - 10 reps
      Seated DB Shoulder Press - 10 reps
      REST 60 seconds
      Burpee - 20 reps
      REST 60 seconds
      Seated DB Shoulder Press - 10 reps
      Pullup - 10 reps
      DB Bench Press - 20 reps
      Cable Row - 20 reps at 100 lbs
      Bear Crawl - 50 meters
      Run 300 meters

#3  EZ Curl Bar Nosebreaker - 5 sets x 9 reps
      Start light then add weight each set.  Finish heavier than 7/13/19.