12/22/19

Warmup - Do 3 rounds of:
      DB Row - 6 reps each side (light weight)
      Pushup - 9 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep
      4 sets x 6 reps
      Start light.  Add weight each set.

#2  Do one round of:
      Tire Pull - 50 meters with 50 lbs in the tire
      Reverse Bear Crawl - 50 meters
      18" Squat Box Jump - 15 reps
      Run 400 meters
      Hand Release Pushup - 30 reps
      Cable Row - 30 reps at 100 lbs
      Goblet Squat - 30 reps
      Plank - 90 seconds (elbows and toes)

#3  Do 3 rounds of:
      DB Incline Bench Press - 15 reps
      Standing DB Hammer Curl - 15 reps (both arms same time)

      Same weight all 3 rounds.  Go heavier than 12/16/19.