12/22/15

Warmup - Do 2 sets x 25 reps of Air Squats, then run 25 meters x 5 reps at
      an effort level of 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for 
      rep 4, and 90% for rep 5

#1  Run 50 meters x 5 reps (100% effort)

#2  BB Back Squat - all sets are 4 reps
      Take as many sets as you need to work up to a 4 Rep Max.
      Then take off 10%, and do 2 more sets x 4 reps.

#3  This is 3 rounds.
      Round 1:
      Hand Release Pushup - 30 reps
      Cable Row - 25 reps
      BB Thruster - 20 reps at 95 lbs

      Round 2:
      Hand Release Pushup - 25 reps
      Cable Row - 20 reps
      BB Thruster - 15 reps at 115 lbs
     
      Round 3:
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      BB Thruster - 10 reps at 135 lbs

      Rest between rounds.  
      (Weights for thrusters are a recommendation.  You can go heavier or lighter.)