2/7/15

Warmup - For 4 minutes, at a comfortable pace, do rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

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

      5 reps at 70% of back squat 1RM
      5 reps at 75%
      5 reps at 80%
      5 reps at 80%
      5 reps at 80% or heavier

      Rest between sets.

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:

      0:00 - Squat Box Jump (18" Box) - 40 seconds (as many quality reps as you can)
      1:00 - DB Waiter's Walk - 50 meters
      2:00 - BB Thruster - 40 seconds (as many quality reps as you can)
      3:00 - Run 100 meters in less than 20 seconds

      Round 2 starts at 4 minutes.  Round 3 starts at 8 minutes.

      For the waiter's walk, you are carrying two dumbbells.  One hand is overhead,
      the other hand is down by your side.  Switch hands at 25 meters.

      For the BB Thrusters, PAUSE for 2 SECONDS at the BOTTOM and at the TOP
      of each rep.