SHOULDERS          11/14/12

#1  12.5 meter Sprints - 10 reps

      Before you start #1, get warmed up and do several submaximal sprints, slowly 
      increasing your speed.  Then the 10 reps of #1 are all at 100% effort.  Rest between sets.  

#2  Start a timer.
      At the start of every minute, do x reps of Handstand Pushups.

      This is for 8 sets.  You decide how many reps = x.  Make it a number that 
      challenges you.  The goal is to complete the same number of reps for each
      of the 8 sets.  

#3  Do 2 rounds of:

      Seated DB Shoulder Press - 90 seconds
      REST - 1 MINUTE
      Partner Wheelbarrow - 25 meters
      Seated Stability Ball DB Lateral Raise - 20 reps

      Rest between rounds.  For the wheelbarrow, when you are walking on your hands,
      squeeze your training partners' hips with your legs, and don't let your hips sag.  
      For the seated stability ball DB lateral raise, sit on the ball and keep one foot off the 
      floor.  Switch feet halfway through the set.