6/15/18

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

      Effort level for the runs is: 
      Rd 1 - 50%, Rd 2 - 60%, Rd 3 - 70%, Rd 4 - 80%, Rd 5 - 90%

#1  Run 50 meters x 4 reps at 100% effort

#2  BB Back Squat 
      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 goal weight for today (heavier than 6/9/18)
      Sets 3 and 4 - 4 reps back down at 90%

#3  BB Clean Deadlift - with a one second PAUSE at mid-shin on the way up 
      4 sets x 3 reps at 90% of Clean 1RM

#4  Do 5 rounds of:
      BB Ground to Overhead - 2 reps at 135 lbs
      Burpee - 8 reps
      Toes to Bar - 8 reps
      DB Thruster - 8 reps

      Rounds begin at 0:00, 2:00, 4:00, 6:00, and 8:00