10/19/18

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 12 reps
      Unweighted BB Back Squat - 9 reps
      Jump Squat - 6 reps (full depth at the bottom of each rep)

#1  Depth Jumps - 6 sets x 3 reps
      Set up two boxes (18" and 24") about 3 feet apart.
      Step off the 18" box, land with both feet, and immediately jump
      up onto the 24" box.  Start at 24" and then try to add height each set.
      18" box stays the same height for all sets.  
      Try to keep the ground contact time very short.

#2  BB Back Squat - 4 sets x 6 reps
      Set 1 - 6 reps (heavier than 10/13/18)
      Sets 2, 3 and 4 - take off 10% and do 3 more sets x 6 reps

#3  This is 6 rounds.
      Round 1 - do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D
      Round 5 - Do A, B, C, D and E
      Round 6 - Do A, B, C, D, E and F

      A) Burpee - 10 reps
      B) Cable Row - 12 reps
      C) Goblet Squat - 15 reps
      D) Hand Release Pushup - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps

      REST 60 seconds between rounds.