8/24/15

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Overhead Squat - 10 reps

#1  Depth Jump to a Second Box
      5 sets x 3 reps

      Set up 2 boxes, 3' apart.  Step off an 18" box, land with both feet, and 
      immediately jump onto a 24" box.  Try to minimize the ground contact
      time between boxes.  You can add height to the second box for sets 
      2-5.  A good way to add height is with bumper plates.

#2  BB Front Squat
      1 set x 4 reps at 67.5% of 1RM
      1 set x 4 reps at 72.5%
      1 set x 4 reps at 77.5%
      1 set x 4 reps at 80%
      1 set x 4 reps at 82.5%

#3  Do 1 round of:
      Run 400 meters and carry stuff
      REST - 30 seconds
      BB Back Squat - 20 reps with 135 lbs
      REST - 30 seconds
      Burpee Pullup - 20 reps
      REST - 30 seconds
      Air Squat - 60 reps

      For the "Run 400 meters and carry stuff," put 4 DB's at the 50 meter line
      (two 50's and two 45's).  From the start line, run to the 50 meter line, pick up
      a DB, and bring it back to the start line.  Repeat for the other 3 DB's.