SHOULDERS          1/31/13

#1  Sprint 25 meters - 8 reps

      Effort level is:  Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%, Rep 4 - 90%
      Reps 5, 6, 7, and 8 are all at 100%.  Your rest is when you are walking back
      to the start line.  

#2  Do 3 rounds of:

      Seated DB Shoulder Press - 20 seconds
      REST - 10 seconds
      Plate Front Raise - 20 seconds
      REST - 10 seconds
      DB Lateral Raise - 20 seconds
      REST - 10 seconds
      DB Reverse Fly - 20 seconds
      REST - 10 seconds

      #2 is continuous.  Don't stop between rounds.  

#3  Standing BB Shoulder Press      4-4-4 reps

      PAUSE for 2 seconds at the BOTTOM and at the TOP of each rep.