5/22/18

Warmup - Do 5 rounds of:
      Goblet Squat - 5 reps (light weight)
      Run - 25 meters

      Effort level for runs is: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

#1  Run 25 meters x 5 reps at 100% effort

#2  BB Back Squat - 3 sets x 8 reps
      Do as many warmup sets and reps as you like, then:
      Set 1 - 8 reps at goal weight for today (heavier than 5/16)
      Sets 2 and 3 - 8 reps at 90% of goal weight for today

#3  BB Clean Deadlift (No Touch) - 4 sets x 4 reps at 85% of Clean 1RM
      You are not touching the barbell on the ground between reps.  Starting
      from a standing position, one rep is lowering the barbell to about 1"
      off the ground and then coming back up.  

#4  In 11 minutes, do as many rounds as you can of:
      Air Squat - 17 reps
      Plate Front Raise - 14 reps
      BB Inverted Row - 11 reps
      Plank Shoulder Touch - 8 reps each side
      DB Row - 5 reps each side

      For the duration of the 11 minutes, work for 3 MINUTES,
      then rest 1 MINUTE, work for 3 minutes, rest for 1 minute, etc.  
      At the start of each 3 minutes, pick up where you left off at the
      end of the previous 3 minutes.