12/21/14

Warmup - Do 2 sets x 20 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 Front Squat - The sets that count are:
    
      1 set x 5 reps at 70% of Front Squat 1RM
      1 set x 3 reps at 80% 
      1 set x 3 reps at 85%
      1 set x 1 rep at 90%
      1 set x 1 rep at 92%
      3 sets x 1 rep at 95% or heavier

      Rest between sets.

#3  Do one set every minute, on the minute.  Round 1 looks like this:

      0:00 - BB Thruster - 8 reps
      1:00 - Toes to Bar - 8 reps

      Round 2 starts at 2:00, and do 10 reps per exercise.
      Round 3 starts at 4:00, and do 12 reps per exercise.

      Continue to add 2 reps to each exercise every round until either:
      a) you fail to complete the required number of reps by the end of the minute
      b) you complete Round 8 ( 22 reps per exercise)