9/26/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Cable Row - 20 reps (light weight)
      Unweighted BB Squat - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps with a 5 sec PAUSE at the bottom of each rep

#1  BB Row      1-2-3-4-5-6-7-8-9-10 reps
      DB Thruster      10-9-8-7-6-5-4-3-2-1 rep

      This is continuous work.  Do 1 row, then 10 thrusters, then 2 rows, then 9 thrusters,
      then 3 rows, etc.  

#2  Cable Row - This is 2 sets.  Both sets are the same.  ONE set looks like this:

      The goal is 8 reps, but do as many complete reps as you can, and then do
      2 partial reps.  Work hard on the partial reps!!  Then immediately decrease
      the weight and go for 4 complete reps.  But again do as many complete reps as
      you can, then 2 more partial reps.

      Rest between sets.

#3  In 7 minutes, do as many rounds as you can of:

      Double Under - 20 reps
      Pullup - 15 reps
      Squat Box Jump - 10 reps (18" box)
      Toes to Bar - 5 reps

      For the squat box jump, stand directly in front of the box, do a full squat as deep
      as you can (without rounding your back) and then as you come up out of the 
      squat, jump up onto the box.  Remember to stand all the way up on the box
      after each rep.