SHOULDERS          2/24/12


#1  Do THREE rounds of:


      Standing BB Shoulder Press - 5 reps
      BB Push Press - 5 reps
      BB Thruster - 5 reps


      Rest between rounds.  Complete all 15 reps
      without releasing the bar.


#2  Do THREE rounds of:


      Seated DB Press - 10 reps
      Exercise Band Reverse Fly - 15 reps 
      Waiter's Walk - 25 meters left arm overhead, 25 meters right arm overhead
      Crossfit Pushup - 25
      Run 200 meters
      Handstand Pushup - 20 seconds
      Air Squat - 25


      #2 is continuous work.  No prescribed rest.  For Waiter's Walk, you will 
      have a DB in each hand.  One hand is overhead, one hand is down by 
      your side.  Switch hands at 25 meters.


      For the exercise band reverse fly, you are standing straight up.  Arms straight
      out in front of you, shoulder width apart, holding an exercise band between
      your hands.  From there, it is the same motion as a DB reverse fly.  Arms
      stay straight.