5/23/19

Warmup - Do 2 rounds of:
      Air Squat - 5 reps
      Pullup - 5 reps
      Bodyweight Jump Squat - 5 reps
      Unweighted BB Standing Shoulder Press - 5 reps
      18" Box Jump - 5 reps

#1  Box Jump
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start at 24" and then add height each set.

#2  BB Back Squat - 4 sets x 4 reps
      Set 1 - 4 reps (heavier than your top set from 5/17)
      Sets 2, 3, and 4 - take off 10% from Set 1 and do 4 reps

#3  Do 7 rounds of:
      0:00 - BB Thruster - 4 reps (135 lbs, 2 sec PAUSE at TOP of each rep)
      1:00 - Run 100 meters in less than 20 seconds

      Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.