3/27/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Thruster - 12 reps 

#1  BB Overhead Squat with a 3 second PAUSE at the bottom of each rep

      4 sets x 3 reps
      Try to add weight each set.  Rest between sets.

#2  Do 1 round of:

      American Kettlebell Swing - 50 reps
      Double Under - 75 reps
      Air Squat - 100 reps

#3  BB Front Squat (no pause)

      5 sets x 2 reps
      Start with 70% of your 1RM
      Try to add weight each set.  Rest between sets.

#4  On the 50 meter course, run as far as you can in 90 seconds.
      We will post our results.  

      Results for the 90 second run:
      Rob Tijerina - 400 meters
      Scott Johnson - 400 meters
      Don Starr - 388 meters