10/2/19

Warmup - Do one round of:
      Pushup - 15 reps (not hand release)
      DB reverse Fly - 15 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Clean Grip Deadlift - 1 set x 9 reps at 77% of 1RM

#2  BB Back Squat - 3 sets x 9 reps
      1 set x 9 reps at 77% of 1RM
      2 sets x 9 reps (take off 25 lbs from set 1)

#3  This is 10 rounds of continuous work.
      Pullup                                1-2-3-4-5-6-7-8-9-10 reps
      Hand Release Pushup      6-7-8-9-10-11-12-13-14-15 reps
      Air Squat                           11-12-13-14-15-16-17-18-19-20 reps

      Round 1 is 1 pullup, 6 pushups, 11 air squats.
      Round 2 is 2 pullups, 7 pushups, 12 air squats, etc.

      Start a timer when you start round 1, and then at 3:00, 6:00, 9:00, etc.
      run 200 meters.  Don't run at 0:00.
      So you run 200 meters every 3 minutes until you complete all 10 rounds.