1/27/20

Warmup - Do 3 rounds of:
      DB Reverse Fly - 12 reps (light weight)
      BB Bench Press - 12 reps at 45% of 1RM
      Unweighted BB Back Squat - 12 reps

#1  BB Bench Press + NEGATIVE - 4 sets x 6 reps + 1 Negative Rep
      Same weight all 4 sets.  Choose a weight that is somewhat challenging
      but not a max set of 6.  Leave room to go up in weight on 2/2/20 and up
      again on 2/8/20.
      For the negative rep, take 10 seconds to lower the weight.  Use a timer.
      Have your spotter count for you and then help you rerack the weight after the
      negative rep.  

#2  Run 500 meters, then do 7 rounds of:
      
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

      After you complete the 7 rounds, then Run another 500 meters
      (this is continuous work)

#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 your top set from 1/21/20.

#3  Standing BB Curl - 4 sets x 10 reps
      Same weight all 4 sets.  Go heavier than 1/21/20.