4/23/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters
      Effort level for runs is 50% for Round 1, 60% for Round 2, 70% for
      Round 3, 80% for Round 4, and 90% for Round 5.

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

#2  BB Back Squat
      Work up to a heavy set of 8 reps.
      (heavier than 4/17)
      Then take off 10% and do 1 more set x 8 reps

#3  In 11 minutes, do as many rounds as you can of:
      Air Squat - 17 reps
      Plate Front Raise - 14 reps
      Cable Row - 11 reps
      DB Incline Bench Press - 8 reps
      One Arm BB Row - 5 reps each side

      For the duration of the 11 minutes, work 3 minutes, then rest one minute,
      work 3 minutes, rest one minute, etc.
      At the start of each 3 minutes, pick up where you left off at the end of the
      previous 3 minutes.