8/31/17

Warmup - 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

#2  BB Front Squat
      5 sets x 5 reps at 65% of Front Squat 1 Rep Max

#3  With a partner, in any order and any combination, do:
      BB Clean Grip Deadlift - 20 reps at 225 lbs
      Sledgehammer VS Tire - 40 reps (40 reps each side)
      Medicine Ball Wall Ball - 60 reps
      Hand Release Pushup - 80 reps
      Cable Row - 100 reps at 100 lbs

      Only one partner is working at a time.  
      Partner A works only on EVEN minutes.
      Partner B works only on ODD minutes.