12/22/16

Warmup - At a comfortabel pace, do 5 rounds of:
      Run 25 meters (effort level R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)
      DB Thruster - 5 reps (light weight)

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB Back Squat
      Work up to a 2 Rep Max.
      Then take off 10% and do 4 more sets x 2 reps.
      Try to beat your 2RM from 12/16/16.

#3  This is 3 rounds.  Round 1 looks like this:
      At 0:00 - BB Back Squat - as many reps as you can in 40 seconds (50% 1RM)
      At 1:00 - Hand Release Pushup - 24 reps
      At 2:00 - Cable Row - 21 reps
      At 3:00 - Burpee - 18 reps
      At 4:00 - REST

      For Round 2, back squats are 30 seconds, then 21 pushups, 18 rows, 15 burpees.
      For Round 3, back squats are 20 seconds, then 18 pushups, 15 rows, 12 burpees.
      Round 2 starts at 5:00.
      Round 3 starts at 10:00.  

#4  Weighted Plank
      3 sets x 60 seconds.
      Have a partner put a bumper plate on your back.