12/26/15

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 8 reps
      Behind the Neck Push Press - 8 reps
      Front Squat - 8 reps
      Standing Shoulder Press - 8 reps

#1  Cable Row
      1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps, 1 set x 24 reps
      Go as heavy as you can for each set.

#2  On the 50 meter course, run 800 meters in less than 3:45.
      If you run each 100 meters in 28 seconds, you will finish in just
      under 3:45.
      Then immediately begin:
      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat      10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet
      squats, then 3 pullups, etc.