9/24/17

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps
      Run 25 meters at an effort level of 50% for Round 1, 60% for Round 2,
                  70% for Round 3, 80% for Round 4, and 90% for Round 5.

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

#2  BB Back Squat
      There will be sets of 4 today, 9/30, and 10/6.
      Shoot for a moderate 4 today, then heavier on 9/30, and then hopefully
      close to or above your 4 Rep Max on 10/6.
      For today, do as many warmup reps and sets as you like, then:
      Set 1 - 4 reps at 90% of your goal weight for today
      Set 2 - 4 reps at your goal weight for today
      Set 3 and Set 4 - 4 reps back down at 90% of your goal weight for today

#3  BB Clean Grip Deadlift
      Work up to:
      2 sets x 5 reps at 110% of Clean 1RM

#4  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, do:
      Pullup - 25 reps
      Hand Release Pushup - 50 reps
      Air Squat - 75 reps
      Double Under - 100 reps

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