LEGS          9/20/12

#1  DB Thruster

      Start a timer.  At the start of the first minute, do 10 reps.  
      At the start of the second minute, do 15 reps.  At the start of the third 
      minute, do 20 reps.  Keep adding 5 reps each minute until you can't 
      complete all the reps before the start of the next minute.
      You pick the weight, and use the same weight for all sets.  

#2  BB Front Squat PAUSE          3-3-3-3 reps

      Pause for 3 seconds at the bottom of each rep.  
      Start with a weight you can easily manage, and then increase weight each set.

#3  Do 10 rounds of:

      Air Squat - 20 seconds
      Rest - 10 seconds

      Pace yourself.  Try to get about the same number of reps each round.

#4  BB Back Squat          5-10-15 reps