5/11/19

Warmup - Do 20 reps of Unweighted BB Back Squat, then do
      5 reps x run 25 meters
      Effort level for the runs is 50%, 60%, 70%, 80%, then 90%.

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

#2  BB Back Squat - 3 sets x 6 reps
      Set 1 - 6 reps as heavy as you can.  Go heavier than 5/5/19.
      Set 2 and Set 3 - Take off 10% from Set 1 and do 6 reps

#3  In any order and any combination, do:
      DB Thruster - 40 reps
      Inverted Row - 40 reps (legs straight, feet on bench)
      Air Squat - 100 reps
      Overhead 45 lb Bumper Plate Walk - 200 meters
      Plank (elbows and toes) - 3 total minutes