8/9/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run - 25 meters
      Effort level for the runs for round 1 - round 5 is 50, 60, 70, 80, and 90%.

#1  Run 50 meters x 5 reps at 100% effort level

#2  BB TEMPO Back Squat - 6 sets x 2 reps
      Start with a light weight for set 1 and then try to add weight each set after that.
      TAKE 5 SECONDS TO LOWER THE WEIGHT each rep.
      No pause at the bottom.  Normal tempo on the way up.
      Finish heavier than your top set from 7/28/19.

#3  In any order and any combination, do:
      DB Farmer's Walk - 200 meters
      Burpee - 40 reps
      Cable Row - 40 reps at 100 lbs
      Seated DB Alternating Shoulder Press - 20 reps each side
      Run 800 meters
      Plank - 2 total minutes (elbows and toes)