7/16/20

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

#1  BB Back Squat with a 2 second PAUSE at the bottom of each rep
      3 sets x 5 reps
      Start light, work up to a moderately heavy set of 5.

#2  Every minute, on the minute, do 5 reps of 24" Box Jump
      When you are not doing box jumps, in any order and any combination, do:
      BB Row - 20 reps at 135 lbs
      DB Incline Bench Press - 40 reps
      Air Squat - 60 reps
      Double Under - 80 reps

      You are done with #2 when you finish all reps of row, incline press, air squat,
      and double under.

#3  BB Bench Press 
      1 set x as many reps as you can at 60% of 1RM