10/7/18

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 50 meters - 5 reps

      Effort level for 50 meter run is: Round 1 - 50%, Round 2 - 60%,
      Round 3 - 70%, Round 4 - 80%, Round 5 - 90%

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

#2  BB Back Squat - 3 sets x 10 reps
      Set 1 - 10 reps (go heavier than top set from 10/1/18)
      Sets 2 and 3 - 10 reps at 90% of today's top set

#3  This is 6 rounds of continuous work:
      Pushup to DB Row                 5 reps each round
      Goblet Squat                           10-12-14-16-18-20 reps
      BB Inverted Row                    10 reps each round
      Seated DB Shoulder Press      12-10-8-6-4-2 reps

      Round 1 is 5 pushup to row, 10 squats, 10 rows, and 12 shoulder presses.
      Round 2 is 5 pushup to row, 12 squats, 10 rows, and 10 shoulder presses, etc.