11/28/15

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  5-10-5 Shuttle - 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      4 sets x 6 reps
      Set 1 - 6 reps at 62.5% of back squat 1RM
      Set 2 - 6 reps at 67.5%
      Set 3 - 6 reps at 72.5%
      Set 4 - 6 reps at 77.5%

#3  This is one round:
      Tire Pull - 100 meters with 100 lbs in the tire
      Air Squat - 80 reps
      Double Under - 60 reps
      Burpee - 40 reps
      Cable Row - 20 reps