7/27/14

Warmup - Do 2 sets x 20 reps of Air Squat, then do 2 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      BB Thruster - 15 reps

#1  BB Front Squat with a 5 second PAUSE at the bottom of each rep

      5 reps at 62%, 5 reps at 67%, 5 reps at 72%, 5 reps at 77%, 5 reps at 77% or heavier

      Percentages are based on front squat 1 Rep Max.  Rest between sets.

#2  BB Bench Press WITH BANDS - PAUSE for 2 seconds at the bottom of each rep

      6 sets x 6 reps, start with a weight you can easily manage and then try to add weight
      each set.  Rest between sets.

#3  EVEN minutes - Run 100 meters in less than 20 seconds (on the 50 meter course)
      ODD minutes - Do 7 Burpees

      This is 14 total sets (run 100 meters 7 times, and do 7 sets of burpees)

#4  Hand Release Pushup - 100 reps

      Break this up however you like.  Just work as quickly as you can to finish all 100 reps.