9/5/19

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

#1  BB TEMPO Bench Press - 5 sets x 3 reps
      Start with a light weight for set 1, then try to add weight each set.
      TAKE 5 SECONDS TO LOWER THE WEIGHT ON EVERY REP.
      Normal tempo on the way up.

#2  Do 3 rounds of:
      Plate Pull                               40-60-80 feet
      Medicine Ball Wall Ball       12-14-16 reps
      Cable Row                             20-25-30 reps
      Hand Release Pushup          20-25-30 reps
      REST                                     60-90-120 seconds
      BB Incline Bench Press        8-10-12 reps

      REST at least 2 minutes between rounds.  

#3  EZ Curl Bar Nosebreaker    5 sets x 6 reps
      Same weight all 5 sets.  Go heavier than 8/30/19.