10/23/19

Warmup - Do 3 rounds of:
      Inverted Row - 6 reps
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press - 3 sets x 9 reps
      Set 1 - 9 reps at 77% of Bench Press 1RM
      Sets 2 and 3 - 9 reps (take off 25 lbs from set 1)

#2  This is 5 rounds.
      Hand Release Pushup     20-18-16-14-12 reps
      BB Row (135 lbs)             10 reps each round
      Double Under                   25 reps
      Goblet Squat                    15 reps
      REST 1 minute
      BB Rack Press                  2-4-6-8-10 reps

      REST 2 minutes between rounds.
      For the rack press, SUBTRACT 20 lbs each round.
      So if you start at 215 for example, you would 195 for round 2,
      175 for round 3, 155 for round 4, then 135 for round 5.  

      So round 1 is 20 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 2 reps of rack press.
      Round 2 is 18 pushups, 10 rows, 25 double unders, 15 goblet squats,
      and 4 reps of rack press, etc.