5/14/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Bench Press
      Do as many warmup reps and sets as you like, then:
      Set 1 - 10 reps at 67.5% of 1RM
      Set 2 - 10 reps at 77.5% 
      Set 3 and Set 4 - 10 reps at 67.5%

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      DB Incline Bench Press - 10 reps
      Unweighted BB Thruster - 10 reps
      DB Row - 6 reps each side (heavy)
      BB Row - 10 reps
      Plate Pull - 40 feet

      Only one partner is working at a time.
      ALTERNATE EXERCISES.  
      Partner A does DB Incline, then Partner B does Thruster.
      Partner A does DB Row, then Partner B does BB Row.
      Partner A does Plate Pull, then Partner B does DB Incline, etc.  

#3  BB Bench Press with a 2 second PAUSE at the bottom of each rep.
      1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start light then add weight each set.  
      Finish with a moderately heavy set of 3, but leave room to go up on 5/20.