4/11/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters
      (Effort level for runs is 50%-R1, 60%-R2%, 70%-R3, 80%-R4, 90%-R5)

#1  Run 50 meters x 5 reps at 100% Effort Level

#2  BB Back Squat
      Work up a to moderate set of 8 reps. 
      This is not a max.  Weights for back squat will go up over the coming weeks.
      Then take off 10% and do 1 more set x 8 reps

#3  Do one round of:
      Cable Row - 25 reps
      Goblet Squat - 20 reps
      Pushup - 15 reps (not hand release)
      BB Row - 10 reps
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep (135 lbs)
      REST - 1 minute
      Double Under - As many reps as you can in 1 minute
      REST - 1 minute
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep (135 lbs)
      BB Row - 10 reps
      Pushup - 15 reps (not hand release)
      Goblet Squat - 20 reps
      Cable Row - 25 reps