3/16/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Split Jerk

      3 sets x 2 reps, both reps are PAUSE Split Jerks
      3 sets x 2 reps, one rep of PAUSE Split Jerk, one rep regular tempo
      3 sets x 2 reps, both reps are regular tempo Split Jerks

      Rest between sets.
      For the PAUSE split jerk, pause at the bottom of the dip for 2 seconds.
      Nice and vertical torso on your dip and drive.

#2  EVEN minutes on the minute, run 100 meters in less than 20 seconds.
      ODD minutes on the minute, do 7 burpees.

      Do 14 total sets.  Seven 100m runs, and seven sets of burpees.