8/27/16

Warmup - Do 1 round of:
      Air Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Do 1 round of:
      Burpee - 14 reps
      BB Push Press - 7 reps
      BB Back Squat - 21 reps

      Use the same BB, same weight for the push press and back squat.

#2  BB Floor Press
      Work up to a 3 Rep Max.
      Then take off 10% and do 3 sets x 3 reps.

#3  This is continuous work.
      R1 - Run 400 meters, 25 Hand Release Pushups, 15 Goblet Squats
      R2 - Run 300 meters, 20 Hand Release Pushups, 20 Goblet Squats
      R3 - Run 200 meters, 15 Hand Release Pushups, 25 Goblet Squats
      R4 - Run 100 meters, 10 Hand Release Pushups, 30 Goblet Squats