11/4/19

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 83% of Bench Press 1RM
      Sets 2, 3 and 4 - 6 reps (take off 30 lbs from set 1)

#2  Every minute, on the minute, do 5 Burpees.
      When you are not doing Burpees, in any order and any combination, do:
      Pullup - 20 reps
      Unweighted BB Standing Shoulder Press - 40 reps
      Unweighted Standing BB Curl - 40 reps
      Alternating DB Reverse Fly - 60 total reps (30 reps each side)
      Air Squat - 60 reps

      You are done when with #2 when you finish all reps of pullup, press,
      curl, reverse fly, and squat.

#3  BB Incline Bench Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light for the set of 10 reps, then add weight each set.