9/22/14

Warmup - Do 2 sets x 15 reps of Air Squat, then run 25 meters x 5 reps.
      The effort level for the 5 reps is 50%, 60%, 70%, 80%, and then 90%.

#1  Sprint 50 meters - 5 reps (at 100% effort)

      Rest about 1 minute between reps.

#2  BB Back Squat - Do as many warmup reps and sets as you like.
      The sets that count are:

      7 reps at 65% of back squat 1RM
      5 reps at 70%
      3 reps at 75%
      3 reps at 80%
      3 reps at 85%
      3 reps at 90%
      3 reps at 90% or heavier

      Rest between sets.

#3  Do 1 round of:

      Burpee - 25 reps
      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps