5/2/20

Warmup - Do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      DB Incline Bench Press - 10 reps (light weight)
      Unweighted BB Back Squat - 15 reps

#1  BB Bench Press
      Do as many warmup sets and reps as you like, then:
      Set 1 - 10 reps at 60% of your 1 Rep Max
      Set 2 - 10 reps at 70%
      Set 3 and Set 4 - 10 reps back down at 60%

#2  Run 400 meters, then immediately begin:
            For 15 minutes, every minute on the minute do:
            Pullups
            Pushups (not hand release)
            Air Squats

            You pick the number of reps for each exercise.  For example, if you pick
            4 pullups, 7 pushups, and 10 air squats, this is the number of reps you do
            of each exercise, every minute.

            So if you pick 4, 7, and 10 it would look like this:
            0:00 - 4 pullups, 7 pushups, 10 air squats
            1:00 - 4 pullups, 7 pushups, 10 air squats, etc. 
  
            15 total rounds.  Pick numbers that are challenging but you can get through
            all 15 rounds without decreasing your numbers.

      After you finish the 15 rounds, immediately run 400 meters.

#3  BB Bench Press (1.5 REP)
      1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps
      Start light then add weight each set.