10/23/16

Warmup - Do 5 rounds of:
      Run 25 meters
      Air Squat - 10 reps
      
      For the 25 meter runs, the effort level is: 
      R1 - 50%, R2 - 60%, R3 - 70%, R4 - 80%, R5 - 90%

#1  Run 100 meters at 100% x 2 reps
      Rest between reps.

#2  BB Back Squat 
      Work up to a 3 Rep Max.
      Try to beat your 3RM from 10/17
      Then take off 10% and do 3 more sets x 3 reps

#3  Clean Grip Deadlift
      Work up to a 3 Rep Max.
      No drop sets.

#4  Start a timer.  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 12 reps
      1:00 - Cable Row - 15 reps
      2:00 - Hand Release Pushup - 18 reps
      3:00 - Double Under - 21 reps

      Round 2 starts at 4:00.  Add 3 reps to each exercise:
      (15 Burpees, 18 Rows, 21 Pushups, 24 Double Unders)

      Round 3 starts at 8:00.  Again add 3 reps to each exercise:
      (18 Burpees, 21 Rows, 24 Pushups, 27 Double Unders)

      You are done when you either fail to complete the required number of reps
      before the start of the next round, OR you complete all 3 rounds.