2/13/14

Warmup - At a comfortable pace, do 5 rounds of:
      Run 50 meters
      DB Thrusters (light weight) - 7 reps

      Effort level for the 50 meter runs:  Round 1 - 50%, Round 2 - 60%,
      Round 3 - 70%, Round 4 - 80%, Round 5 - 90%

#1  Sprint 50 meters - 5 reps at 100% effort

      Rest between reps.

#2  This is 24 sets.  Sets start on the minute and half minute, and are 20 seconds of 
      work followed by 10 seconds of REST.
     
      The last set starts at 11 minutes and 30 seconds. 

      You will do 6 sets each of:
      Hand Release Pushup
      DB Reverse Fly
      DB Lateral Raise
      Goblet Squat

      Do all sets of each exercise, before moving on to the next exercise.  So you will do
      6 sets of pushups (20 sec work, 10 sec rest), then 6 sets of reverse fly, etc. 

#3  Standing BB Shoulder Press      8-6-4 reps with a 2 second PAUSE at the TOP and
            the BOTTOM of each rep.

      Go as heavy as you can for each set.  Rest between sets.