11/10/19

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      BB Row - 15 reps at 95 lbs
      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 87% of Bench Press 1RM
      Sets 2, 3, and 4 - 6 reps (take off 30 lbs from set 1)

#2  With a partner, alternate whole rounds of:
      Inverted Row - 10 reps
      Medicine Ball Wall Ball - 10 reps

      Each partner does 8 rounds.
      Partner A does 10 rows and 10 wall balls, then Partner B
      does 10 rows and 10 wall balls.  Only one partner is working 
      at a time.

#3  Do 4 rounds of:
      BB Incline Bench Press - 10 reps
      Standing DB Hammer Curl - 10 reps

      For the press and curl, use the same weight for all 4 rounds.
      Rest between rounds.