4/8/20

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
      Same weight all 4 sets.  Pick a moderately easy weight.
      Weights will go up on 4/14 and 4/20.

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

#3  Do 6 rounds of:
      Unweighted BB Standing Shoulder Press      6-8-10-12-14-16 reps
      Air Squat                                                           24 reps each round
      Hand Release Pushup                                       16-14-12-10-8-6 reps
      BB Row                                                               8 reps at 135 lbs each round
      (continuous work)

#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.
      Take 10 seconds to lower the weight on the negative reps.
      Have a spotter count for you and help you rerack the weight after the negative.
      (REST between rounds)