1/20/14

Warmup - At a comfortable pace, do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can in each direction, every rep
      Pullup Bar Swing - 5 reps

      See the video below for a demo.  This shoulder mobility/warmup is from my
      olympic weightlifting coach.  

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Split Jerk - 3 reps

      Start with 60% of your shoulder press 1RM, and then add weight each round.
      Rest between rounds.

#2  Every EVEN minute, run 100 meters in less than 20 seconds.
      Every ODD minute, do 7 Burpees. 

      Do 8 sets of each exercise, for 16 total sets.