8/26/18

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 12 reps
      Cable Row - 12 reps (light weight)
      DB Incline Bench Press - 12 reps (light weight)

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      Work up to a heavy set of 3 reps.  Then take off 10% and do 
      3 more sets x 3 reps

#2  BB Incline Bench Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 1 set x 2 reps
      Start light and try to add weight each set.

#3  Start a timer.  In any order and any combination, do:
      BB Ground to Overhead - 8 reps at 135 lbs
      24" Box Jump - 16 reps
      Cable Row - 24 reps
      American Kettlebell Swing - 32 reps
      Hand Release Pushup - 40 reps
   
      At 3:00, 6:00, 9:00, etc. run 100 meters.
      Do NOT run at 0:00.  Get in 3 minutes of work before your first run.
      You are done when you complete all reps of ground to overhead,
      box jump, cable row, kettlebell swing, and pushup.