12/12/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  BB Back Squat with a 5 second PAUSE at the bottom of each rep
      Do as many warmup reps and sets as you like.  The sets that count are:

      4 sets x 3 reps at 70% of Back Squat 1RM or heavier.  Try to add weight
      each set.  Rest between sets. 

#2  Depth Jump to a Second Box      3 sets x 8 reps

      Set up two boxes, 3' apart.  Step off an 18" box, land with both feet, and 
      immediately jump up onto a 24" box.  The goal is to minimize the ground
      contact time between the two boxes.  Be explosive with each rep.
      Rest between sets.  Start with a 24" box for the first set.  If you are comfortable
      with it, go to a taller box for set 2 and set 3.  If you have taller boxes, that's great,
      or putting a bumper plate on top of the box is a good way to add height also.  

#3  BB Bench Press WITH BANDS (no pause)

      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 3 sets x 1 rep

      Go as heavy as you can.  Rest between sets.

#4  Start a timer.  This is 14 total sets.

      EVEN minutes, run 100 meters in less than 20 seconds.
      ODD minutes, do 7 burpees.

      So you will do 7 sets of 100 meter run and 7 sets of burpees.