3/27/20

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

#1  Inverted Row - 3 sets x 10 reps with a 2 second PAUSE at the top of each rep
      The goal is to do these with legs straight and heels on a bench.
      You can break this down into smaller sets and/or have your feet flat on the
      ground to get through all reps, just get all 30 reps.

#2  Do 4 rounds of:
      BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep
      DB Row - 10 reps each side (heavy)

      For the bench press, start with a moderate weight, then add weight each round.
      Finish heavier than 3/21/20.
      Stick with the same weight for the rows for all 4 rounds.  Go heavier than 3/21.

#3  Do one round of:
      Air Squat - 50 reps
      Run 500 meters
      American Kettlebell Swing - 25 reps
      Double Under - 50 reps
      Tire Pull - 50 meters with 50 lbs in tire
      Run 500 meters
      DB Thruster - 25 reps
      (continuous work)

#4  BB Incline Bench Press
      1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps, 1 set x 15 reps
      Start with a moderate weight for 9 reps, then add weight for the set of 6
      and again of the set of 3.  Then go as light as you need to, to complete the 
      set of 15.  Rest between sets.