4/4/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run - 25 meters (effort level: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%)
   
#1  Run 25 meters at 100% effort, every minute on the minute, for 8 reps.

#2  BB Back Squat - Work up to a heavy single
      Then take off 15% and do 3 sets x 2 reps

#3  BB Clean Deadlift
      5 sets x 3 reps at 100% of Clean 1RM
      SEE VIDEO below.  
      Try to pull like you would for a clean.  From the floor, drive with your
      legs, keeping your back angle constant (don't let your hips come up first)
      until the bar gets to your knees, and then extend the hips.  
      And no I don't still have my Christmas tree up.  This vid is from December.  

#4  This is up to 5 rounds.
      Round 1 looks like this:
      0:00 - BB Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - DB Squat - 14 reps

      For Round 2, add 2 reps to each exercise,
      (BB Inverted Row - 12 reps, Hand Release Pushup - 14 reps, DB Squat - 16 reps)

      Add 2 reps to each exercise every round until you either fail to complete
      all reps before the start of the next minute or you finish 5 rounds.
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.