12/18/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 6 reps
      Unweighted BB Thruster - 9 reps
      Close Grip Pushup - 12 reps (hands shoulder width apart, not hand release)
      
#1  BB Back Squat - The sets that count are:

      1 set x 5 reps at 70% of back squat 1RM
      1 set x 4 reps at 75%
      1 set x 3 reps at 80%
      4 sets x 2 reps at 85% or higher (add weight by feel)

      Rest between sets.

#2  BB Rack Press

      1 set x 12 reps
      1 set x 9 reps
      1 set x 6 reps
      1 set x 3 reps
      3 sets x 1 rep

      Go as heavy as you can.  Rest between sets.

#3  Do 3 rounds of:

      Run 200 meters in less than 45 seconds
      BB Waiter's Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 50 meters
      Rest - 2 minutes

      After you finish round 3, rest 2 minutes, then do as many reps as you can
      of Hand Release Pushup in 2 minutes.