7/31/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      Cable Row - 15 reps
      Unweighted Behind the Neck BB Thruster - 10 reps

#1  BB Front Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      1 set x 4 reps at 65% of front squat 1RM
      1 set x 4 reps at 70%
      1 set x 4 reps at 75%
      1 set x 4 reps at 77.5%
      1 set x 4 reps at 80%

#2  Do one set every minute, on the minute.  Round 1 looks like this:
      0:00 - Pullup - 8 reps
      1:00 - 24" Box Jump - 10 reps
      2:00 - Hand Release Pushup - 12 reps
      3:00 - Goblet Squat - 14 reps

      For Round 2, add 2 reps to each exercise (10 pullups, 12 box jumps,
      14 pushups, and 16 goblet squats)

      Add 2 reps every round until you either fail to complete the required 
      number of reps before the start of the next minute, or you complete 
      5 rounds.  Round 2 start at 4 minutes.  Round 3 starts at 8 minutes, etc.