LEGS - 10/21/13

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat (no pause) - 5 reps
      Behind the Neck Shoulder Press - 5 reps
      Front Squat (no pause) - 5 reps

      Then do:
      BB Back Squat with a 3 second PAUSE - 5 reps (40% of 1RM) - 5 reps (50% of 1RM)
      Rest between sets.

#1  BB Back Squat (no pause)      20-15 reps

      Rest between sets.  Go as heavy as you can with perfect posture and technique.

#2  Do 3 rounds of:

      24" Box Jump 
      DB Thruster
      Double Under
      Air Squat
      REST - 2 minutes

      Round 1 - 30 reps of each exercise
      Round 2 - 25 reps
      Round 3 - 20 reps