8/6/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Run 50 meters x 10 reps

      Effort level for the 10 reps is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80%
      for rep 4, 90% for rep 5, and then 100% for reps 6-10.  Rest about a minute between
      reps.

#2  Standing BB Shoulder Press

      Start a timer.  You have 10 minutes to establish a 3 Rep Max.  (10 minutes is for your
      whole group)

#3  Do 1 round of:

      American Kettlebell Swing - 30 reps
      Hand Release Pushup - 25 reps
      BB Row - 20 reps
      BB Push Press - 15 reps

      REST - 2 minutes

      BB Push Press - 15 reps
      BB Row - 20 reps
      Hand Release Pushup - 25 reps
      American Kettlebell Swing - 30 reps