7/31/19

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps
      DB Bench Press - 15 reps (light weight)

#1  BB Bench Press + NEGATIVES
      1 set x 8 reps + 1 Negative Rep
      1 set x 6 reps + 1 Negative Rep
      1 set x 4 reps + 1 Negative Rep
      1 set x 2 reps + 1 Negative Rep

      For the negative reps, take 10 seconds to lower the weight.
      Use a clock and have a spotter time for you, then help you rerack the weight
      after the negative rep.  Start with a moderate weight then try to ad weight
      each set.

#2  Start a timer.
      EVEN minutes, do 7 reps of BB Thruster with an unweighted BB
      ODD minutes, in any order and any combination, do:
            Hand Release Pushup - 40 reps
            Cable Row - 40 reps at 100 lbs
            Air Squat - 80 reps

#3  Cable Tricep Pressdown - 3 sets x 15 reps
      Same weight all 3 sets.