SHOULDERS - 8/17/13

As part of your warmup, at a comfortable pace, do 2 rounds of:
      BB Row - 10 reps (light weight)
      Hand Release Pushup - 10 reps
      DB Lateral Raise - 15 reps
      Air Squat - 15 reps

      Rest a minute or so between rounds.

#1  BB Push Press - Every minute, on the minute, do 3 reps of push press.
      You will do 10 total sets.  PAUSE for 2 seconds at the TOP of each rep.
      Try to use the same weight for all 10 sets.  

#2  Every EVEN minute, on the minute, do:

      Standing BB Shoulder Press - 5 reps
      BB Sumo High Pull - 10 reps
      DB Reverse Fly - 15 reps

      Do 5 total rounds.  The rounds start at 0:00, 2:00, 4:00, 6:00, and 8:00.
      Your rest is the time between completing all three exercises, and the 
      beginning of the next even minute.