7/16/19

Warmup - Do 2 rounds of:
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB TEMPO Back Squat - 4 sets x 4 reps
      Start with a light weight for set 1, then add weight for sets 2, 3, and 4.
      TAKE 5 SECONDS TO LOWER THE WEIGHT on each rep.
      Finish heavier than 7/4/19.

#2  This is 10 rounds.  Round 1 looks like this:
      0:00 - Pullups
      0:30 - Hand Release Pushups
      1:00 - Air Squats

      Round 2 starts at 1:30.  Round 3 starts at 3:00, etc.
      YOU PICK the number of reps for pullups, pushups and air squats, then
      DO THE SAME NUMBER of reps every round.  Pick numbers that are
      challenging but you can get through 10 rounds.
      So if you pick 5 pullups, 10 pushups, and 15 air squats, for example, 
      do that every round.

      After you finish the 10 rounds, immediately run an untimed 800 meters.