11/28/19

Warmup - Do 1 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

#1  BB Bench Press - 5 sets x 2 reps
      Set 1 - work up to a double at 97% of 1RM
      Sets 2, 3, 4 and 5 - 2 reps (take off 35 lbs from set 1)

#2 Do 3 rounds of:
      Run 200 meters
      BB Waiter's Walk - 50 meters with 95 lbs
      Air Squat - 24 reps
      Hand Release Pushup - 18 reps
      Inverted Row - 12 reps
      REST 1 minute

#3  Do 4 rounds of:
      BB Incline Bench Press      6-5-4-3-2 reps
      Standing BB Curl               6 reps each round

      For the incline bench, start light then add weight each set.
      For the curl, use the same weight each round.
      Rest between rounds.