9/5/20

Warmup - Do 2 rounds of:
Pullup - 6 reps
DB Incline Bench Press - 9 reps (light weight)
Air Squat - 12 reps

#1  BB Bench Press - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set of 12 reps.

#2  This is 5 rounds:
Hand Release Pushup      20-18-16-14-12 reps
BB Row - 8 reps at 135 lbs
Double Under - 24 reps
Goblet Squat - 16 reps
REST 1 minute
BB Rack Press                  2-4-6-8-10 reps

REST 2 minutes between rounds.
For the rack press, SUBTRACT 20 lbs each round.
So if you start at 225 lbs for round 1, for example, you would do
205 for round 2, 185 for round 3, 165 for round 4, and 145 for round 5.

Round 1 is 20 pushups, 8 rows, 24 double unders, 16 goblet squats, 2 rack presses
Round 2 is 18 pushups, 8 rows, 24 double unders, 16 goblet squats, 4 rack presses
Round 3 is 16 pushups, 8 rows, 24 double unders, 16 goblet squats, 6 rack presses
Round 4 is 14 pushups, 8 rows, 24 double unders, 16 goblet squats, 8 rack presses
Round 5 is 12 pushups, 8 rows, 24 double unders, 16 goblet squats, 10 rack presses

#3  BB Bicep Curl - 2 sets x 12 reps
Set 1 is a max set of 12 reps.
Then take off 10% or 20 lbs (subtract the larger number) and do 
1 more set of 12 reps.