10/11/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Bench Press - 3 sets x 9 reps 
      Set 1 - 9 reps at 70% of 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  Do 3 rounds of:
      Run 200 meters
      DB Farmer's Walk - 100 meters
      Medicine Ball Wall Ball - 15 reps
      BB Row - 12 reps at 135 lbs
      BB Back Squat - 9 reps at 135 lbs
      (This is continuous work)

#3  DB Incline Bench Press - 4 sets x 12 reps
      Start with a moderate weight, then try to add weight each set.
      Finish heavier than your top set from 10/5/19.