11/16/16

Warmup - Run 25 meters x 5 reps
      Effort level is 50% for rep 1, 60% for rep 2, 70% for rep 3, 80% for rep 4, 
      and 90% for rep 5.

#1  Run 25 meters x 8 reps at 100% effort

#2  BB Back Squat - Figure out a target weight for a max set of 8 reps.  
      Then do 3 sets.
      Set 1 - 8 reps at 90% of your target 8 Rep Max
      Set 2 - 8 Rep Max (try to go heavier than your max 8 from 11/10/16)
      Set 3 - 8 reps at same weight as Set 1

      So, for example, if your target weight is 260 lbs, you would do 235 lbs for set 1, 
      260 lbs for set 2, then back down to 235 lbs for set 3.

#3  BB Clean Pulls
      4 sets x 4 reps at 80% of Clean 1RM

#4  Do one round of:
      Double Under - 50 reps
      Tire Pull - 25 meters with 100 lbs in tire
      Pushup to DB Row - 15 reps
      Run 200 meters
      Reverse Bear Crawl - 50 meters
      Cable Row - 25 reps
      Unweighted BB Squat Jump - 15 reps