9/29/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Thruster - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 63% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  Do one round of:
      Pullup - 40 reps
      REST 1 minute
      DB Thruster - 40 reps (light weight)
      REST 1 minute
      Double Under - 40 reps 
      REST 1 minute
      Hand Release Pushup - 40 reps
      REST 1 minute
      24" Box Jump - 40 reps
      REST 1 minute
      Unweighted BB Standing Shoulder Press - 40 reps

      For each exercise, the 40 reps are not expected to be unbroken.  Just work
      as quickly as you can to finish all 40 reps, then rest 1 minute, then move
      on to the next exercise.  

#3  DB Incline Bench Press - 3 sets x 15 reps
      Finish heavier than your top set from 9/23/19.