5/25/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
      Behind the Neck Press and Stretch - 5 reps
      Front Squat - 5 reps (no pause)
      Standing Shoulder Press - 5 reps

#1  BB Back Squat (no pause)

      1 set x 12 reps at 55% of 1RM
      1 set x 9 reps at 60% 
      1 set x 6 reps at 65%
      1 set x 3 reps at 70%
      1 set x 3 reps at 75%
      1 set x 3 reps at 80%
      1 set x 3 reps at 85%

      Rest between sets.  

#2  Do 1 round of:

      Double Suicide - 1 rep (on the 50 meter course)
      Double Under - 75 reps
      Air Squat - 75 reps
      Tire Pull - 75 meters with 75 lbs
      Air Squat - 75 reps
      Double Unders - 75 reps
      Double Suicide - 1 rep