7/24/14

Warmup - At a comfortable pace, do 1 round of:
      Air Squat - 20 reps
      Pushup (not hand release) - 20 reps
      Cable Row (light weight) - 20 reps
      Unweighted BB Thruster - 20 reps

#1  BB Back Squat (no pause) 

      Do as many warmup sets and reps as you like.  The sets that count are:

      8 reps at 62% of 1RM, 8 reps at 67%, 8 reps at 72%, 8 reps at 77%

      Rest between sets.

#2  This is 5 rounds.

      Round 1 - Do E
      Round 2 - Do D and E
      Round 3 - Do C, D and E
      Round 4 - Do B, C, D and E
      Round 5 - Do A, B, C, D and E

      A) American Kettlebell Swing - 60 reps
      B) Hand Release Pushup - 30 reps
      C) Pullup - 20 reps
      D) Goblet Squat - 15 reps
      E) Burpee - 12 reps

      REST one minute between rounds.