LEGS          5/11/12

#1  Sprints (25 meters) - 10 reps

      Your effort level should be 60% on the first rep, 70% on the second rep,
      80% on the third rep, 90% on the fourth, and then 100% for the last six reps.

#2  Do 3 rounds of:

      Pullup - 15 reps (strict or kipping)
      DB Thruster - 15 reps
      KB Swing - 15 reps
      Suicide (50 meter course) - 1 reps
      Bear Crawl - 50 meters

      #2 is continuous work.  No prescribed rest.

#3  BB Clean and Jerk          2-2-2-2-2

      Start with a weight you can easily manage on the first set, and then try to
      progressively add weight. 

#4  BB Squat - 3 sets

      Put even numbers 2-30 in a bowl.  Pick a number to determine the reps for the 
      first set.  Don't pick the number for the second set until you have completed 
      the first set.  And don't pick the number for the third set until you have 
      completed the second set.  Don't use the same number twice. 
      Rest between sets.