11/25/19

Warmup - Do 5 rounds of:
      DB Thruster - 5 reps (light weight)
      Run 25 meters

      Effort level for the 25 meter runs:
      Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Round 4 - 80%, Round 5 - 90%

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

#2  BB Clean Grip Deadlift - 3 sets x 5 reps at 60% of 1RM

#3  BB Back Squat - 3 sets x 5 reps at 60% of 1RM

#4  With a partner, for 12 minutes, alternate whole rounds of:
      Pullup - 7 reps
      Burpee - 7 reps

      Only one partner is working at a time.
      Partner A does 7 pullups and 7 burpees, then Partner B 
      does 7 pullups and 7 burpees, etc.