7/19/16

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 
      Work up to 2 sets x 2 reps at 92.5% of back squat 1RM

#3  BB Clean Grip Deadlift
      5 sets x 5 reps (5 seconds to lower the weight on each rep)
      Start with 90% of your clean 1RM, then try to add weight each set.  

#4  Start a timer.  At the start of each minute, do 3 reps of BB Ground to Overhead.
      When you are not doing Ground to Overhead, do:
      Double Under - 75 reps
      Hand Release Pushup - 55 reps
      Pullup - 35 reps
      Medicine Ball Wall Ball Shots - 15 reps to a 10' target

      You can do the Double Unders, Pushups, Pullups, and Med Ball in any order, 
      any combination.