3/9/20

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.
      Go heavier than 3/3/20.

#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 3/3/20.

#3  Do 5 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Pullup - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 21 reps
      REST until heart rate is below 60% of max

#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.