LEGS          5/18/13

#1  Every minute, on the minute, sprint 25 meters.  Do 10 reps.

      Your effort level for each rep is: 70% for rep 1, 80% for rep 2, 
      90% for reps 3, 4 and 5, and then 100% for reps 6-10.

#2  Depth Jump to a Second Box      8-8-8 reps

      Set up two boxes, 3' apart.  You will step off an 18" box, land with both feet, and
      immediately upon landing, jump up onto a 24" box.  Try to minimize the ground
      contact time between boxes.  Be explosive with each rep.  Rest between sets.

#3  BB Squat      2-2-2-2-2 reps

      PAUSE for 2 seconds at the bottom of the FIRST rep.
      NO pause on the second rep.

      Start with a weight you can easily manage and then add weight each set.
      Rest between sets.

#4  Do 1 round of:

      BB Front Squat (no pause) - 10 reps
      Kipping Pullup - 20 reps
      DB Thruster - 30 reps
      Pushup (NOT hand release) - 40 reps
      Air Squat - 50 reps
      REST - 90 seconds
      Air Squat - 50 reps
      Pushup (NOT hand release) - 40 reps
      DB Thruster - 30 reps
      Kipping Pullup - 20 reps
      BB Front Squat (no pause) - 10 reps