10/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Cable Row - 9 reps (light weight)
      Unweighted BB Thruster - 7 reps
      18" Squat Box Jump - 5 reps

#1  Do 5 rounds of:
      Box Jump - 5 reps
      BB Front Squat - 3 reps with a 3 second PAUSE  at the bottom of each rep

      For the box jumps, start at 24" and then try to add height each round.  
      For the front squat, start at 60% of your 1RM and then add weight by feel.
      Rest between rounds.  

#2  Do 2 rounds of:
      Burpee - 25 reps
      Double Under - 50 reps
      BB Waiter's Walk - 75 meters
      Prisoner Squat - 100 reps

      Rest between rounds.