10/11/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Pushup - 10 reps (not hand release)
      Unweighted BB Step Up - 5 reps per side to an 18" box

#1  BB Front Squat - We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like, then do:
      1 set x 4 reps at 60% of front squat 1RM
      1 set x 3 reps at 70%
      1 set x 2 reps at 75%
      Do singles at 80% or above, adding weight each set until you hit a 1 Rep Max

#2  Every EVEN minute, run 100 meters in less than 20 seconds
      Every ODD minute, do 7 Burpees

      Do 14 total sets (7 sets of each exercise)