6/16/14

Warmup - With an unweighted BB, do 3 rounds of:
      Row - 5 reps
      Standing Shoulder Press - 5 reps
      Back Squat - 5 reps

#1  Run 50 meters - 10 reps
     
      Effort level for the 10 reps:  Rep 1 - 50%, Rep 2 - 60%, Rep 3 - 70%,
      Rep 4 - 80%, Rep 5 - 90%, Reps 6 through 10 - 100%

#2  Cable Row      1 set x 15 reps, 1 set x 10 reps, 1 set x 5 reps, 1 set x 20 reps

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

#3  In 6 minutes, do as many rounds as you can of:

      BB Row      3, 6, 9, 12 reps...
      24" Box Jump      3, 6, 9, 12 reps...

      Do 3 rows, then 3 box jumps, then 6 rows, then 6 box jumps, adding
      3 reps to each exercise per round until you reach the time limit.