8/2/18

Warmup - With an unweighted BB, do 2 rounds of:
      Pushup - 10 reps (not hand release)
      Air Squat - 10 reps
      Cable Row - 10 reps (light weight)
      Unweighted BB Front Squat - 10 reps

#1  BB Front Squat 
      Work up to a heavy set of 6 reps, then take off 10% and 
      do 2 more sets x 6 reps.

#2  BB Incline Bench Press (1.5 REP) - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.
      Sets 3 and 4 are heavy.

#3  Start a timer.  This is 4 rounds.
      0:00 - Run 150 meters, then DB Step Up - 10 reps each side to an 18" box
      2:00 - BB Inverted Row - 12 reps, then Burpee - 12 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.  Round 4 starts at 12:00.