2/16/19

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

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

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

#2  BB TEMPO Back Squat - 4 sets x 4 reps
      Set 1 - 67.5% of Back Squat 1RM
      Set 2 - 72.5%
      Set 3 - 77.5%
      Set 4 - 82.5%

#3  Start a timer.
      EVEN minutes - do 7 reps of Medicine Ball Wall Ball
      ODD minutes - in any order and any combination, do:
            Pullup - 20 reps
            DB Incline Bench Press - 40 reps
            Air Squat - 60 reps

      You are done when you finish all reps of pullup, incline bench, and air squat.