11/1/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Air Squat - 15 reps

#1  Run 50 meters x 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 Floor Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 3 sets x 1 rep
      Try to add weight each set.

#3  Do 3 rounds of:
      Goblet Squat
      REST
      Hand Release Pushup
      REST
      24" Box Jump
      REST
      Cable Row
      REST

      For round 1, do as many quality reps as you can in 30 seconds,
      then rest for 30 seconds, then move on to the next exercise.
      Round 2 is 40 seconds of work, 20 seconds of rest.
      Round 3 is 50 seconds of work, 10 seconds of rest.