SHOULDERS - 12/9/13

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Air Squat - 15 reps

#1  Do 6 rounds of:

      BB Behind the Neck Split Jerk - 1 rep
      BB Split Jerk - 1 rep

      (See video at the bottom of the post)
      Start with a weight that you can easily manage and then add weight each set.
      Rest between rounds.

#2  This is one round.

      Hand Release Pushup - 21 reps
      DB Reverse Fly - 18 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 12 reps (lock out at the top of each rep)
      Burpee - 9 reps

      REST - 60 seconds
      BB Thruster - 60 seconds of work
      REST - 60 seconds

      Hand Release Pushup - 9 reps
      DB Reverse Fly - 12 reps
      DB Lateral Raise - 15 reps
      BB Push Press - 18 reps (lock out at the top of each rep)
      Burpee - 21 reps