3/15/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      DB Bench Press - 12 reps (light weight)
      Unweighted BB Back Squat - 12 reps

#1  Cable Row with a 2 second PAUSE at the top of each rep
      3 sets x 10 reps
      Same weight for all 3 sets.
      Go heavier than 3/9/20.

#2  Do 4 rounds of:
      BB Row - 10 reps
      BB Bench Press (1.5 REP) - 6 reps

      Start with a moderate weight for rows and presses.
      Add weight each round.  Finish heavier than 3/9/20.

#3  In any order and any combination, do:
      Air Squat - 80 reps
      Unweighted BB Standing Shoulder Press - 40 reps
      Pullup - 40 reps
      Burpee - 40 reps
      Plank - 2 minutes
      Run 400 meters
      DB Waiter's Walk - 100 meters 
      
      For the waiter's walk, have a DB in each hand.  50 meters with left
      hand overhead and 50 meters with right hand overhead.  

#4  BB Incline Bench Press
      1 set x 13 reps, 1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps
      Start light, then add weight each set.  Finish heavier than 3/9/20.