3/4/17

Warmup - At a comfortable pace, do 5 rounds of:
      Run 25 meters (effort level R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)
      Air Squat - 7 reps

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

#2  BB Back Squat
      Do as many warmup sets and reps as you like. 
      Work up to a Heavy Single.  No drop sets.

#3  This is 3 rounds.  Round 1 looks like this:
      0:00 - BB Back Squat - as many reps as you can in 40 seconds at 50% of 1RM
      1:00 - Cable Row - 21 reps
      2:00 - DB Incline Bench Press - 14 reps
      3:00 - Tire Flip Jump Through - 7 reps
      4:00 - REST

      Round 2 starts at 5:00.  Round 3 starts at 10:00.
      Round 2 for back squats - as many reps as you can in 30 seconds at 50%.
      Round 3 for back squats - as many reps as you can in 20 seconds at 50%.

#4  This is 6 rounds.  Round 1 looks like this:
      0:00 - Plank (elbows and toes) - hold for 20 seconds, then rest 10 seconds
      0:30 - Superman Hold - hold for 20 seconds, then rest 10 seconds

      Round 2 starts at 1:00, Round 3 starts at 2:00, etc.  
      For the Superman Hold, you are on your stomach, arms straight above your head,
      legs straight.  Lift your arms and legs off the floor and hold.