11/11/17

Warmup - At a comfortable pace, do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 50 meters 
      
      Effort level for 50 meter runs: R1 - 50%, R2 - 60%, R3 - 70%,
      R4 - 80%, R5 - 90%

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

#2  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      4 sets x 3 reps at 65% of back squat 1RM

#3  BB Clean Pulls
      4 sets x 3 reps at 90% of Clean 1RM

#4  Do 3 rounds of:
      18" Squat Box Jump - 8 reps
      DB Incline Bench Press - 11 reps
      DB Row - 14 reps (7 reps each side)
      DB Lateral Raise - 17 reps
      Air Squat - 20 reps
      DB Farmer's Walk - 100 meters

      This is continuous work.