10/17/19

Warmup - Do 2 rounds of:
      Inverted Row - 10 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps

#1  BB Bench Press - 3 sets x 9 reps
      Set 1 - 9 reps at 73% of 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  In 10 minutes, do as many rounds as you can of:
      BB Back Squat (135 lbs)         4-5-6-7 reps....
      Hand Release Pushup             7-8-9-10 reps....
      Cable Row (100 lbs)                10-11-12-13 reps....       

      For round 1, do 4 squats, 7 pushups, 10 rows.
      For round 2, do 5 squats, 8 pushups, 11 rows, etc.

#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 10/11/19.