8/15/20

Warmup - Do 2 rounds of:
DB Row - 6 reps (light weight)
Pushup (1.5 REP) - 9 reps
Unweighted BB Back Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
5 sets x 3 reps
Start light then add weight each set.
Finish heavier than your top set of 3 reps from 8/9/20

#2 BB Bench Press
1 x as many reps as you can at 85% of 1RM

#3 Do 5 rounds of:
BB Ground to Overhead at 135 lbs 5-4-3-2-1 rep
Inverted Row 5-7-9-11-13 reps
Hand Release Pushup 10-12-14-16-18 reps
Air Squat 15-17-19-21-23 reps
REST at least one minute between rounds.

Round 1 is 5 ground to overhead, 5 rows, 10 pushups, and 15 air squats.
Round 2 is 4 ground to overhead, 7 rows, 12 pushups, and 17 air squats, etc.