9/20/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps
      Run 25 meters (effort level: R1-50%,R2-60%,R3-70%,R4-80%,R5-90%)

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

#2  BB Clean Grip Deadlift - 1 set x 9 reps at 70% of Deadlift 1RM

#3  BB Back Squat - 3 sets x 9 reps 
      1 set x 9 reps at 70% of Back Squat 1RM
      2 sets x 9 reps (take off 25 lbs from set 1)

#4  This is up to 5 rounds.  Round 1 looks like this:
      0:00 - Inverted Row - 10 reps
      1:00 - Hand Release Pushup - 12 reps
      2:00 - Goblet Squat - 14 reps

      For round 2, add 2 reps to each exercise 
      (12 inverted rows, 14 pushups, and 16 goblet squats).
      Keep adding 2 reps to each exercise each round until 
      you fail to complete the prescribed number of reps for
      that minute, or you complete round 5
      (18 inverted rows, 20 pushups, 22 goblet squats).
      Round 2 starts at 3:00.  Round 3 starts at 6:00, etc.