7/10/20

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

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

      For the box jumps:
      Rounds 1-4, 3 reps at 30"
      Rounds 5-7, 2 reps and add height
      Rounds 8-10, 1 rep and add height again

#2  Do 3 rounds of:
      BB Ground to Overhead - 3 reps at 135 lbs
      Medicine Ball Wall Ball - 15 reps
      Carry a 45 lb plate for 100 meters (carry it any way you like, walking is fine)
      REST until your heart rate is below 60% of max (220 minus your age)
      BB Clean Grip Deadlift - 6 reps at 225 lbs
      Goblet Squat - 15 reps
      Tire Pull - 25 meters (walking backward with 100 lbs in the tire)
      REST until your heart rate is below 60% of max (220 minus your age)