9/17/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  On the minute, for 8 minutes, do 3 reps of box jumps.
      Start at 24", then add height.  A good way to add height to the box is with
      bumper plates.  Only add height if you are comfortable with it and know you
      can do 3 reps at that height.  No faceplants please.

#2  BB Front Squat
      Do as many warmups as you like, then:
      1 set x 3 reps at 70% of front squat 1RM
      1 set x 3 reps at 75%
      1 set x 3 reps at 80%
      2 sets x 3 reps at 85%

#3  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Double Under - 21 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise (15 burpees, 18 rows,
      21 pushups, and 24 double unders)

      Round 3 starts at 8:00.  Again add 3 reps (18 burpees, 21 rows, 24 pushups,
      and 27 double unders)  

      You are done when you either fail to complete the required number of reps
      before the start of the next minute, OR you complete the 3 rounds.