9/23/19

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 60% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  This is 5 rounds:
      Run 200 meters each round
      Air Squat - 20 reps each round
      Hand Release Pushup    20-18-16-14-12 reps
      Cable Row - 12 reps each round at 100 lbs
      BB Rack Press                2-4-6-8-10 reps
      REST 1 minute

      Same weight each round for rack press.

#3  DB Incline Bench Press - 3 sets x 15 reps