6/28/19

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      Unweighted BB Back Squat - 12 reps
      Cable Row - 12 reps
      18" Box Jump - 6 reps

#1  This is 20 sets (10 sets of squats and 10 sets of box jumps).
      EVEN minutes - BB Back Squat - 2 reps at 65% of your 1RM
      ODD minutes - Box Jump

      For the first rep of back squat each set, PAUSE for 2 seconds at the bottom.
      Normal tempo for the second rep.

      For the first 4 sets of box jumps - 3 reps at 30"
      For sets 5, 6, and 7 - 2 reps and add height to the box
      For sets 8, 9, and 10 - 1 rep and add height to the box again

#2  Run 800 meters, then immediately begin:
      Every minute on the minute - Air Squat - 10 reps
      When you are not doing air squats, in any order and any combination, do:
      Inverted Row - 20 reps
      One Arm American Kettlebell Swing - 40 reps (20 reps each side)
      Hand Release Pushup - 40 reps
      Overhead Bumper Plate Walk - 100 meters (45 lbs)