9/17/19

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

#1  BB Bench Press - work up to a heavy single, then do 
      1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps
      Go back to a light weight for the 12, then add weight each set
      after that.

#2  With a partner, for 14 minutes, alternate whole rounds of:
      DB Thruster - 7 reps
      BB Row - 7 reps at 135 lbs

      Only one partner is working at a time.  Keep alternating rounds
      until you hit 14 minutes.

#3  Do 10 rounds of:
      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds

      PACE YOURSELF and try to get the same number of reps each round.