SHOULDERS - 12/27/13

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      DB Lateral Raise - 12 reps
      BB Thruster - 9 reps (unweighted BB, be sure to lock out at the top of each rep)

#1  BB Power Jerk      5-4-3-2-1-1-1 rep

      Start with a weight you can easily manage and then add weight each set.
      Rest between rounds.

#2  Every minute, on the minute, run 100 meters in less than 20 seconds.
      Do 8 total reps.

#3  24" Box Jump - 24 reps
      Standing BB Shoulder Press - 12 reps
      24" Box Jump - 20 reps
      Standing BB Shoulder Press - 10 reps
      24" Box Jump - 16 reps
      Standing BB Shoulder Press - 8 reps

      This is continuous work.