2/3/17

Warmup - Do 4 rounds of:
      Pushup - 5 reps (not hand release)
      Air Squat - 10 reps
      Run 25 meters (50% effort for Rd 1, then 60%, 70%, and 80% by Rd 4)

#1  Do 7 rounds of:
      0:00 - Run 100 meters in less than 20 seconds
      1:00 - Pushup to DB Row - 7 reps

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.
      For the Pushup to DB Row, starting in the pushup position with each hand
      on a DB, do a pushup, then a row with the right hand, then a row with the
      left hand.  This is one rep.

#2  Standing BB Shoulder Press
      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps, 1 set x 3 reps

      Start with a light weight, and then try to add weight each set.