SHOULDERS          6/30/13

As part of your warmup:
      Run 400 meters at a comfortable pace
      
      Then, with an unweighted BB, do 3 continuous rounds of:
      BB Squat (no pause) - 10 reps
      Clean Grip Behind the Neck Shoulder Press - 10 reps

#1  Do 6 rounds of:
      Lateral Shuffle to the Right - 12.5 meters
      Lateral Shuffle to the Left - 12.5 meters
      Sprint - 25 meters

      Effort level for the 6 rounds is:
      Round 1 - 50%, Round 2 - 60%, Round 3 - 70%, Round 4, 5, and 6 - 80%
      For the lateral shuffle, don't cross your feet.  The movement is the same as if you
      were playing defense in basketball and moving laterally.  Rest between rounds.

#2  Every even minute, do 5 reps of Ground to Overhead.
      Every odd minute, do 12 reps of Seated DB Shoulder Press.

      Do 8 total sets (4 sets of ground to overhead and 4 sets of DB shoulder press)

#3  Do 3 rounds of:

      Standing BB Shoulder Press - 4 reps
      BB Sumo High Pull - 8 reps
      DB Reverse Fly - 12 reps
      Jump Squat - 16 reps

      Rest between rounds.