9/29/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 6 reps
      Behind the Neck Clean Grip Push Press - 6 reps
      Front Squat - 6 reps
      Standing Shoulder Press - 6 reps

#1  Run 50 meters x 10 reps
      Effort level for the 10 reps:  Rep 1 at 50%, Rep 2 at 60%, Rep 3 at 70%, 
      Rep 4 at 80%, Rep 5 at 90%, Reps 6 - 10 at 100%

#2  BB Back Squat with a 3 second PAUSE at the bottom of each rep
      5 sets x 3 reps
      Start with 60% of your back squat 1RM, and then try to add weight each set.

#3  This is one round.
      Tire Pull - 100 meters with 100 lbs in tire (walking backward)
      Air Squat - 80 meters
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps