10/29/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 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 - 4 sets x 6 reps
      Set 1 - 6 reps at 80% of Bench Press 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from Set 1)

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 150 meters
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps (100 lbs)
      Burpee - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.
      Only one partner is working at a time.
      Partner A runs, then Partner B does air squats.  Partner A does pushups,
      then Partner B does cable rows.  Partner A does burpees, then 
      Partner B runs, etc.