1/9/20

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      Air Squat - 20 reps
      Pushup - 10 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Pushup - 10 reps (not hand release)

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

#2  This is 6 rounds:
      Hand Release Pushup       22-20-18-16-14-12 reps
      BB Row                              8 reps each round at 135 lbs
      Air Squat                           16 reps each round
      BB Rack Press                   2-4-6-8-10-12 reps

      Same weight for rack press for all 6 rounds.
      Rest between rounds.

#3  Do 3 rounds of:
      BB Incline Bench Press - 6 reps
      Standing BB Curl - 6 reps
      Same weight all 3 rounds.