7/4/19

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 - 3 sets x 5 reps
      Start with a light weight for set 1 then add weight for set 2 and 3.
      TAKE 5 SECONDS to lower the weight on each rep.  
      Normal tempo on the way up.  

#2  Do 7 rounds of:
      EVEN minutes - Run 100 meters in less than 20 seconds
      ODD minutes - 7 Burpees