7/22/20

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 then work up to a moderately heavy set of 5 reps
      Finish heavier than 7/16/20.

#2  This is 3 rounds.  Round 1 looks like this:
      Air Squat - 9 reps
      Hand Release Pushup - 15 reps
      Air Squat - 9 reps
      Pullup - 15 reps
      Air Squat - 9 reps
      Unweighted BB Standing Shoulder Press - 15 reps
      Air Squat - 9 reps
      REST at least one minute between rounds.  

      For round 2, do 12 air squats each set.
      For round 3, do 15 air squats each set.
      Reps for pushup, pullup, and shoulder press stay the same each round.

#3  BB Bench Press 
      1 set x as many reps as you can at 65% of 1RM