2/10/15

Warmup - Do 5 rounds of:
      Run 25 meters
      DB Thruster - 7 reps (light weight)

      Effort level for the 25 meter runs is 50% for the first rep, then 60%, 
      70%, 80%, and 90% for the 5th rep

#1  Run 50 meters - 6 reps at 100% effort

      Rest about a minute between reps

#2  BB Incline Bench Press (1.5 REP) 

      1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps

      Go as heavy as you can.  Rest between sets.

#3 Do 8 rounds of:

      Hand Release Pushup - 20 seconds of work
      REST - 10 seconds
      Prisoner Squat - 20 seconds of work
      REST - 10 seconds

      Pace yourself and try to get about the same number of reps of pushups
      each round and about the same number of prisoner squats each round.  

#4  BB Front Squat - Do as many warmup sets and reps as you like.  
      The sets that count are:

      5 reps at 75%
      5 reps at 80%
      5 reps at 85%
      5 reps at 85%
      5 reps at 85% or heavier

      Rest between sets.