1/21/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      Pushup - 12 reps (not hand release)
      Air Squat - 12 reps

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      5 sets x 3 reps
      Start light.  Add weight each set.  Finish heavier than 1/15/20.

#2  This is 5 rounds.
      R1 - Hand Release Pushup - 16 reps, DB Row - 10 reps each side, Goblet Squat 24 reps
      R2 - Hand Release Pushup - 18 reps, DB Row - 10 reps each side, Goblet Squat 22 reps

      R3 - Hand Release Pushup - 20 reps, DB Row - 10 reps each side, Goblet Squat 20 reps

      R4 - Hand Release Pushup - 22 reps, DB Row - 10 reps each side, Goblet Squat 18 reps

      R5 - Hand Release Pushup - 24 reps, DB Row - 10 reps each side, Goblet Squat 16 reps

      Rounds start at 0:00, 3:00, 6:00, 9:00 and 12:00.

#3  BB Incline Bench Press (1.5 REP)

      1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps

      Add weight each set.  Finish heavier than 1/15/20.

#4  Standing BB Curl - 4 sets x 10 reps

      Same weight all 4 sets.  Heavier than 1/15/20.