4/23/20

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

#1  Run 25 meters x 5 reps at 100% effort

#2  Do 10 rounds of:
      EVEN minutes - BB Back Squat - 3 reps at 70% of 1RM
      ODD minutes - 30" Box Jump - 3 reps

#3  Do 4 rounds of:
      Cable Row - 15 reps at 50% of your bodyweight
      Medicine Ball Wall Ball - 15 reps
      REST until your heart rate is below 60% of max (220 - your age)
      Burpee - 10 reps
      Tire Pull - 25 meters with 50 lbs in the tire (walking backward)
      REST until your heart rate is below 60% of max (220 - your age)