1/5/15

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

#1  BB Front Squat - We are going for a 1RM.

      5 reps at 60% of Front Squat 1 Rep Max
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%
   
      Then do singles at 85% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#2  BB Bench Press - We are going for a 1RM.

      5 reps at 60% of Bench Press 1 Rep Max
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Then do singles at 85% or above, until you establish your 1 Rep Max
      Rest between sets.  We will post results.

#3  Double Under      3 sets x 25 reps

      The idea is to complete each set of double unders unbroken (without any missed reps).
      If you miss any reps during a set, there is a 10 burpee penalty.  So, for
      example, if you miss on your 17th rep, do the remaining double unders, then
      immediately do 10 burpees.  Rest between sets.  

#4  Hand Release Pushup      5-10-15-20-25 reps
      Goblet Squat      25-20-15-10-5 reps

      This is continuous work.  Do 5 pushups, then 25 goblet squats, then 10 pushups, 
      then 20 goblet squats, etc.