9/10/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters 
      (Effort level for 25m run: R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

#1  Run 50 meters x 5 reps at 100% effort

#2  BB Bench Press - work up to a max set of 3 reps
      Then take off 10% and do 4 more sets x 3 reps

#3  BB Bicep Curl - 5 sets x 10 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3, 4 and 5 are heavy.

#4  Do one round of:
      American Kettlebell Swing - 32 reps
      Air Squat - 28 reps
      DB Lateral Raise - 24 reps
      Cable Row - 20 reps
      Hand Release Pushup - 16 reps
      REST 2 minutes
      American Kettlebell Swing - 16 reps
      Air Squat - 20 reps
      DB Lateral Raise - 24 reps
      Cable Row - 28 reps
      Hand Release Pushup - 32 reps

#5  BB Bench Press (No Touch) - 4 sets x 5 reps
      Set 1 is light.  Set 2 is moderate.  Sets 3 and 4 are heavy.