1/23/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters
      Effort level for runs 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 TEMPO Back Squat - 4 sets x 6 reps
      5 second descent on each rep
      Set 1 - 57.5% of Back Squat 1RM
      Set 2 - 62.5%
      Set 3 - 67.5%
      Set 4 - 72.5%

#3  BB Clean Grip Deadlift - 5 sets x 3 reps
      Set 1 - 90% of Clean 1RM
      Set 2 - 95%
      Set 3 - 100%
      Set 4 - 105%
      Set 5 - 110%

#4  This is 3 rounds.  Round 1 looks like this:
      0:00 - Burpee - 16 reps, then BB Row - 8 reps
      2:00 - Seated DB Shoulder Press - 8, then Cable Row - 16 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.