4/14/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 9 reps (light weight)
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 15 reps

#1  BB Romanian Deadlift - 4 sets x 10 reps
      Stick with the same weight for all 4 sets.
      Pick a moderately heavy weight.  Heavier than 4/8/20, but
      still leave room to go up in weight on 4/14/20.

#2  BB Rack Press
      Work up to a heavy triple
      Then take off 10% and do 3 more sets x 3 reps.

#3  This is 4 rounds:
      0:00 - Burpee                                     7-10-13-16 reps
      1:00 - Tire Pull with 50 lbs in tire   20-30-40-50 seconds (as far as you can)
      2:00 - Goblet Squat                          10-13-16-19 reps
      3:00 - Run                                         100-150-150-200 meters

      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.
      Round 1 is 7 burpees, 20 seconds tire pull, 10 goblet squats, run 100 meters.
      Round 2 is 10 burpees, 30 seconds tire pull, 13 goblet squats, run 150 meters.
      Round 3 is 13 burpees, 40 seconds tire pull, 16 goblet squats, run 150 meters.
      Round 4 is 16 burpees, 50 seconds tire pull, 19 goblet squats, run 200 meters.

#4  Do 4 rounds of:
      BB Incline Bench Press + NEGATIVE      3 reps + 1 Negative Rep
      Pullup                                                            12 reps

      Start light for the incline, then add weight by feel.  Try to finish heavier than 4/8.
      Take 10 seconds to lower the weight on the negative reps.  Have a spotter count 
      for you and help you rerack the weight.  REST between rounds.