SHOULDERS           1/1/12

#1   Suicide (50 meter course)            1-1
       DB Reverse Fly                           10-10
       DB Lateral Raise                        10-10
       Front Raise                                 10-10     
       Standing BB Shoulder Press       7-7

       #1 is a superset.  Do one set of each exercise without stopping,
       and then rest.  Then do the second set.

#2   Run 400 meters                            1-1
       BB Shrug                                     20-20
       BB Push Press                             5-5

       #2 is a superset.  Do one set of each exercise without stopping,
       and then rest.  Then do the second set.

#3   Box Jump (or tailboard)                20-20
       Handstand Pushup                       10-10
       BB Jerk                                         3-3

       #3 is also a superset.  Do one set of each exercise without stopping,
       and then rest.  Then do the second set.