7/2/17

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

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

#2  BB Back Squat
      Do as many warmup reps and sets as you like.
      The sets that count are:
      Set 1 - 10 reps at 90% of goal weight for today
      Set 2 - 10 reps at goal weight for today (heavier than 6/26/17)
      Set 3 - 10 reps back down at 90%

#3  BB Clean Grip Deadlift with a PAUSE
      1 set x 3 reps at 95% of Clean 1RM
      1 set x 3 reps at 100%
      2 sets x 3 reps at 105%
      PAUSE for 1 second at mid-shin on the way up

#4  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, do:
      Pullup - 20 reps
      Hand Release Pushup - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

      You are done with #4 when you have completed all reps of pullups,
      pushups, air squats, and double unders.  You can do the exercises
      in any order and any combination.