3/3/20

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  Cable Row with a 2 second PAUSE at the top of each rep
      3 sets x 10 reps - Same weight all 3 sets.

#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.  Try to add
      weight each round.

#3  BB Incline Bench Press (regular tempo)
      6 sets x 3 reps
      Start with a moderate weight.  Try to add weight each set.  

#4  Do 4 rounds of:
      EVEN minutes - Handstand Hold - 30 seconds
      ODD minutes - Pullup - 12 reps

      Last set of pullups begins at 7:00.  
      At 8:00, begin 4 rounds of:
      EVEN minutes - Air Squat - 25 reps
      ODD minutes - Hand Release Pushup - 15 reps

      Do the handstand holds in front of a wall.  Put your
      heels against the wall for balance.  If you can't do handstand holds,
      do overhead barbell hold for 30 seconds.