17 July 09
Friday
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Complete as many rounds as possible in 20 minutes of the following:
5 Chest to bar pull-ups
15 Air squats/Burpee (with pushup, jump, and clap the hands overhead)/Push press 95lbs men/65 lbs women
Each round rotate the second movement. Score will equal total number of rounds in 20 minutes.
Example:
1st round 5 CTB/15 Airsquats
2nd round 5 CTB/15 Burpee
3 rd round 5 CTB/15 Push Press
4 th round 5 CTB/15 Airsquats
5th round 5 CTB/15 Burpee
6th round 5 CTB/15 Push press
Continue this rotation throughout.

Finish with 10 minutes of stretching.