9/19/18

Warmup - Do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 12 reps (light weight)
      Unweighted BB Back Squat - 9 reps

#1  BB Back Squat - Work up to a heavy single.
      Then take off 15% and do 3 sets x 3 reps.

#2  BB Incline Bench Press (1.5 REP) - 6 sets x 3 reps
      Set 1 is light.  Set 2 is moderate.  Set 3-6 are heavy.

#3  This is 5 rounds.  Round 1 looks like this:
      BB Row                          3-6-9-12-15 reps (same weight all 5 rounds)
      BB Back Squat              6-9-12-15-18 reps at 40% of Back Squat 1RM
      Hand Release Pushup   9-12-15-18-21 reps
      Run 200 meters              (same distance each round)

      REST as needed between rounds.  
      Round 1 is 3 rows, 6 squats, 9 pushups, run 200
      Round 2 is 6 rows, 9 squats, 12 pushups, run 200
      Keep adding 3 reps each round to each exercise
      until you complete the 5 rounds.