SHOULDERS          7/5/12


#1  Do 3 rounds of:


      Seated DB Shoulder Press - 16 reps (R1) - 14 reps (R2) - 12 reps (R3)
      Walk With Something Heavy - 100 meters
      Double Leg Hop - 25 meters
      Standing BB Shoulder Press - 8 reps (R1) - 6 reps (R2) - 4 reps (R3)


      Rest between rounds.  R1 = Round 1,  R2 = Round 2,  R3 = Round 3
      For the Walk With Something Heavy, carry one item (a DB, a BB, a plate,
      a kettlebell, a bag of absorbent, whatever) for 100 meters.  
      Carry it any way you want and change objects each round.


#2  BB Jerk          1-1-1-1

      The loads are:  Set 1 - 75% of your 1RM, Set 2 - 80% of your 1RM,
      Set 3 - 85% of your 1RM, Set 4 - 90% of your 1RM


#3  Do 2 rounds of:


      BB Thruster - 1 minute
      REST - 1 minute
      DB Lateral Raise - 1 minute
      REST - 1 minute
      BB Shrug - 1 minute


      Rest 3-5 minutes between rounds.