4/2/20

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 the reps.  Just make sure to 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 try to add weight each round.
      Finish heavier than 3/27/20.
      Stick with the same weight for each round for the rows.  Go heavier than 3/27.

#3  In any order and any combination, do:
      Burpee - 20 reps
      Pullup - 40 reps
      Hand Release Pushup - 60 reps
      Air Squat - 80 reps
      Double Under - 100 reps

      WORK 2 minutes, then REST 1 minute, WORK 2 minutes, then REST 1 minute, etc.

#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 the set of 9 reps.  Then add weight for the
      set of 6 reps, and again for the set of 3 reps.  Then go as light as you need to, 
      to get all 15 reps on the last set.  Try to go heavier, on all sets, than 3/27.