10/31/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters

      Effort level for the run is 50% for round 1, 60% for round 2,
      70% for round 3, 80% for round 4, and 90% for round 5.

#1  Run 50 meters x 7 reps at 100% effort

#2  BB Back Squat 4 sets x 6 reps
      Do as many warmup reps and sets as you like.
      Set 1 - 6 reps (heavier than top set from 10/25/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  Start a timer.
      EVEN minutes - Goblet Squat - 10 reps
      ODD minutes - Double Under - 20 reps

      When you are not doing Goblet Squats or Double Unders, do:
      Pullup - 40 reps
      Hand Release Pushup - 60 reps

      You are done with #3 when you complete all reps of Pullups and Pushups.