11/22/19

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 - 5 sets x 3 reps
      Set 1 - 3 reps at 93% of your 1RM
      Sets 2, 3, 4, and 5 - 3 reps (take off 35 lbs from Set 1)

#2  This is 3 rounds.  Round 1 looks like this:
      Hand Release Pushup - 6 reps
      24" Box Jump - 10 reps
      Hand Release Pushup - 6 reps
      Cable Row - 20 reps
      Hand Release Pushup - 6 reps
      Air Squat - 30 reps
      Hand Release Pushup - 6 reps

      For round 2, do 8 reps for each set of pushups.
      For round 3, do 10 reps for each set of pushups.

      REST at least 2 minutes between rounds.

#3  Do 4 rounds of:
      BB Incline Bench Press          8-6-4-2 reps
      BB Standing Bicep Curl         8 reps each round

      For the press, start light then add weight each set.
      For the curl, use the same weight each round.  
      Try to go heavier than 11/16.
      REST between rounds.