10/5/19

Warmup - Do one round of:
      Air Squat - 25 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps

#1  BB Bench Press - 3 sets x 12 reps
      Set 1 - 12 reps at 67% of 1RM
      Sets 2 and 3 - 12 reps (take off 20 lbs from set 1)

#2  With a partner, alternate whole rounds of:
      BB Ground to Overhead - 4 reps at 135 lbs
      BB Inverted Row - 7 reps
      Hand Release Pushup - 10 reps

      Partner A does 4 reps of ground to overhead, 7 rows,
      and 10 pushups.
      Then Partner B does 4 reps of ground to overhead, 7 rows,
      and 10 pushups, etc.
      Only one partner is working at a time.
      Each partner does 7 rounds.

#3  DB Incline Bench Press - 3 sets x 15 reps
      Start with a moderate weight, then add weight for set 2 and 3.
      Finish heavier than your top set from 9/29.