SHOULDERS          5/1/13

#1  5-10-5 Shuttle - 10 reps (there is a demo of this on the exercise demo page)

      Your effort level for the 8 reps is:  60% for rep 1, 70% for rep 2, 80% for rep 3,
      90% for reps 4-6, and 100% for reps 6-10.  For the last 4 reps, race against a training
      partner.  You will start face to face in a 3 point stance, and then on "Go" you will
      both run in opposite directions.  It is a race, but please be careful on the turns.

#2  Every minute, on the minute, run 100 meters in less than 20 seconds.  Do 5 total reps.

#3  Do 3 rounds of:

      DB Waiter's Walk - 50 meters 
      Seated DB Shoulder Press - 15 reps
      BB Sumo High Pull - 10 reps
      BB Push Press with a 2 second PAUSE at the top of each rep - 5 reps

      Rest 2 minutes between rounds.  For the DB Waiter's Walk, hold a DB in each hand.
      Walk 25 meters with one hand overhead, and then switch hands for the next 25 meters.