3/15/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can, in each direction, every rep
      Pullup Bar Swing - 5 reps

      Then, Run 25 meters - 6 reps
      Effort level for the 8 reps is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% 
      for rep 4, and 90% for reps 5 and 6.

#1  Every minute, on the minute, run 100 meters in less than 20 seconds.  
      Do 8 reps.

#2  With a partner, do 80 total reps of BB Push Press.  Load is 70% of Strict Press 1RM.
      Split the work however you like.  If both partners have about the same 1RM, you can
      both use the same bar.  If the partners have dramatically different 1RM's, you can
      set up two bars.  Only one partner working at a time.