7/7/19

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      DB Bench Press - 10 reps (light weight)

#1  BB Bench Press + NEGATIVES
      1 set x 9 reps + 1 Negative Rep
      1 set x 7 reps + 1 Negative Rep
      1 set x 5 reps + 1 Negative Rep
      1 set x 3 reps + 1 Negative Rep

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

#2  Run 400 meters in less than 2 minutes, then immediately begin 7 rounds of:
      Goblet Squat     14-12-10-8-6-4-2 reps
      BB Row              2-4-6-8-10-12-14 reps at 135 lbs

      Do 14 goblet squats, then 2 rows, then 12 goblet squats, then 4 rows, etc.
      
#3  EZ Curl Bar Nosebreaker - 3 sets x 15 reps
      Same weight all 3 sets.