3/30/16

Warmup -  Do 3 rounds of:
      Pullup - 5 reps
      BB Bench Press with Kettlebells + Bands - 10 reps
      Air Squat - 15 reps
      (kettlebells hang from the collars of the BB)

#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 Bench Press (1.5 REP)
      1 set x 7 reps, 1 set x 5 reps, and 3 sets x 3 reps
      Try to add weight each set.

#3  Do 3 rounds of:
      Burpee Pullup - 10 reps
      Plate Pull - 40 feet
      BB Row - 10 reps
      DB Alternating Incline Bench Press - 10 reps
      18" Squat Box Jump - 10 reps
      Close Grip Pushup - 20 reps (tips of thumbs about 2" apart)
      Rest - 1 minute