11/4/15

Warmup - Do 2 rounds of:
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Overhead Squat - 10 reps

#1  Depth Jump to a Second Box
      6 sets x 3 reps
      Set up 2 boxes, 3' apart.  Step off an 18" box, land with both feet, and
      immediately jump onto a 24" box.  Try to minimize the ground contact
      time between boxes.  Try to add height to the second box for sets 2-6.
      
#2  BB Back Squat
      Do as many warmup sets and reps as you like.  The sets that count are:
      1 set x 8 reps at 60% of back squat 1RM
      1 set x 8 reps at 65%
      1 set x 8 reps at 70%
      1 set x 8 reps at 75%

#3  In 15 minutes, with a partner, do as many quality rounds as you can of:
      Kipping Pullup - 40 reps
      Double Under - 60 reps
      BB Row - 40 reps
      DB Thruster - 60 reps

      Only one partner is working at a time.
      The number of reps is the TOTAL for both partners.  So, for example, for the
      pullups, Partner A could do 12 reps, Partner B could do 12 reps, then Partner A
      could do 8 reps, Partner B could do 8 reps for a total of 40 reps, then they move 
      on to the double under.  Divide the reps any way you want, and the partners 
      don't have to do the same number of reps.   If you working by yourself, cut the
      number of reps per round in half, and try to make your work to rest ratio
      about 1:1