6/16/19

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

#1  Run 100 meters (in less than 20 seconds) x 4 reps
      REST at least 2 minutes between reps.

#2  BB Back Squat - 5 sets x 2 reps
      Work up to a heavy set of 2 reps.  Try to go heavier than 6/10/19.
      Then take off 10% and do 4 more sets x 2 reps.

#3  This is 5 rounds.
      R1-HRPU-18 reps, 1 Arm BB Row - 10 reps each side, Goblet Squat - 26 reps
      R2-HRPU-20 reps, DB Row-10 reps each side, Goblet Squat - 24 reps
      R3-HRPU-22 reps, Inverted Row-20 reps, Goblet Squat-22 reps
      R4-HRPU-24 reps, Sledge VS Tire-20 sec each side, Goblet Squat-20 reps
      R5-HRPU-26 reps, Pullup-20 reps, Goblet Squat - 18 reps

      HRPU = Hand Release Pushup
      Rounds begin at 0:00, 3:00, 6:00, 9:00, 12:00.