12/28/19

Warmup - Do 3 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Air Squat - 10 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.  Finish heavier than 12/22/19.

#2  This is 3 rounds.  Round 1 look like this:
      Hand Release Pushup - 7 reps
      BB Back Squat - 10 reps at 40% of 1RM
      Hand Release Pushup - 7 reps
      DB Row - 20 reps (10 reps each side, heavy)
      Hand Release Pushup - 7 reps
      BB Overhead Hold - 30 seconds (135 lbs)
      Hand Release Pushup - 7 reps

      For round 2, do 9 pushups each set.
      For round 3, do 11 pushups each set.
      Reps/time for back squat, DB Row, overhead hold stay the same each round.

      REST at least 1 minute between rounds.

#3  Do 3 rounds of:
      DB Incline - 3 sets x 15 reps
      Standing DB Hammer Curl - 15 reps
      Same weight all 3 rounds.  Go heavier than 12/22/19.