9/11/19

Warmup - Do 2 rounds of:
      Banded Pull Apart - 15 reps
      DB Bench Press - 12 reps
      Unweighted BB Back Squat - 9 reps

#1  BB Bench Press (1.5 REP) - 7 sets x 3 reps
      Start at a moderate weight.
      Try to add weight each set.

#2  Do 2 rounds of:
      Pullup - 15 reps
      BB Back Squat - 15 reps at 135 lbs
      REST 1 minute
      DB Incline Bench Press - 20 reps
      Air Squat - 40 reps
      REST 1 minute
      Inverted Row - 20 reps
      American Kettlebell Swing - 30 reps
      REST 1 minute
      DB Row - 12 reps each side
      Burpee - 20 reps

      REST at least 2 minutes between rounds.  

#3  Hand Release Pushup - Do 60 total reps
      Break it up however you like.  Just work as quickly as 
      you can to finish all 60 reps.