4/16/18

Warmup - Do 3 rounds of:
      DB Incline Bench Press - 10 reps (light weight)
      DB Reverse Fly - 10 reps (light weight)
      Unweighted BB Back Squat - 10 reps

#1  This is 20 total sets (10 sets of back squats and 10 sets of box jumps).
      EVEN minutes - BB Back Squat - 3 reps at 70% of Back Squat 1RM
      ODD minutes - Box Jumps

      For each set of squats, PAUSE for 2 seconds at bottom of FIRST REP ONLY.
      Normal tempo for reps 2 and 3.  

      For the box jumps:
      Sets 1-4, do 3 reps at 30"
      Sets 5-7, do 2 reps and add height to the box
      Sets 8-10, do 1 rep and add height again to the box

#2  Do one round of:
      Run 1000 meters (try to do it in less than 4 minutes and 30 seconds)
      REST one minute
      Goblet Squat - 25 reps
      REST one minute
      BB Row - 25 reps
      REST one minute
      Burpee - 25 reps