9/5/15

Warmup - Do 2 sets x 15 reps of Air Squat.  Then with an unweighted BB,
      do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Push Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Sprint 25 meters - 10 reps
      Effort level for the 10 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 6-10.

#2  BB Back Squat 
      1 set x 8 reps at 60%
      1 set x 8 reps at 65%
      1 set x 8 reps at 70%
      1 set x 8 reps at 75%

#3  Every EVEN minute, do 10 reps of 24" Box Jump
      Every ODD minute, do 5 reps of BB Clean Grip Deadlift (85% of clean 1RM)

      In between box jumps and deadlifts, do:
      American Kettlebell Swing - 50 reps
      Hand Release Pushup - 50 reps

      Finish the swings before you move on to the pushups.  #3 is over when you 
      have completed all 50 swings and all 50 pushups.