9/14/20

Warmup - Do 5 rounds of:
DB Thruster - 5 reps
Run 25 meters

Effort level for the runs is:
R1-50%, R2-60%, R3-70%, R4-80%, R5-90%

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

#2  BB Back Squat - 4 sets x 9 reps
Set 1 is a moderate set of 9 reps.  (Weights will go up on 9/20 and 9/26).
This can be lighter than your max set of 12 reps from 9/8.
Then take of 10% or 20 lbs (subtract the larger number), and do 
3 more sets x 9 reps.

#3  Do one round of:
Run 300 meters
Bear Crawl - 50 meters
BB Row - 20 reps at 135 lbs
Hand Release Pushup - 20 reps
Toes to Bar - 10 reps
DB Row - 10 reps each side at 60 lbs
REST ONE MINUTE
Medicine Ball Wall Ball - 20 reps
REST ONE MINUTE
DB Row - 10 reps each side at 60 lbs
Toes to Bar - 10 reps
Hand Release Pushup - 20 reps
BB Row - 20 reps at 135 lbs
Bear Crawl - 50 meters
Run 300 meters