1/19/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      DB Reverse Fly - 10 reps (light weight)

#1  BB Clean Grip Row
      3 sets x 12 reps
      Same weight for all 3 sets.

#2  Run 800 meters in less than 3:45, then immediately begin:
      Pullup                 1-2-3-4-5-6-7-8-9-10 reps
      Goblet Squat      10-9-8-7-6-5-4-3-2-1 rep

      Do 1 pullup, then 10 goblet squats, then 2 pullups, then 9 goblet squats, 
      then 3 pullups, etc.

      For the 800 meters, if you run each 100 meters in 28 seconds or less, you will
      be under 3:45.