6/14/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Row - 15 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Front Squat - 5 reps

#1  Run 50 meters x 8 reps
      Effort level for the 8 reps is 50% for rep 1, 60% for rep 2, 70% for rep 3,
      80% for rep 4, 90% for rep 5, and 100% for reps 6-8.

#2  BB Push Press
      All sets are 5 reps.  Start with a light weight and work up to a 5 Rep Max.

#3  This is continuous work.
      DB Lateral Raise      20-18-16-14-12-10 reps
      Toes to Bar                4-6-8-10-12-14 reps

      Do 20 lateral raises, then 4 toes to bar, then 18 lateral raises, then 6 toes to bar,
      then 16 lateral raises, etc.