7/19/20

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

#1  TEMPO BB Bench Press - 3 sets x 6 reps
      Take 5 seconds to lower the weight every rep.
      Start light then add weight each set.
      Finish heavier than your top set of 7 reps from 7/13.

#2  BB Back Squat - 1 set x 20 reps at 50% of 1RM PLUS 10 lbs
      This is 10 lbs heavier than 7/13.

#3  Do one round of:
      BB Ground to Overhead - 10 reps at 135 lbs
      Hand Release Pushup - 40 reps
      Pullup - 25 reps
      Air Squat - 55 reps
      Double Under - 70
      Carry a 45 lb plate for 200 meters (carry it any way you like, walking is fine)

      Finish all reps of each exercise before moving on to the next exercise.  So finish
      all ground to overheads before you go to pushups.  Finish all pushups before you
      move to pullups, etc.