1/26/14

Warmup - (same as Jan. 20th) - 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

      Then do 1 set of 12 reps, of Standing BB Shoulder Press, with 50% of your 1RM.
      Be sure to lock out at the top of each rep.

#1  Standing BB Shoulder Press
      Every minute, on the minute, do 3 reps.  Do 10 total sets.
      Try to use the same weight for all 10 sets.

#2  This is one round.

      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell Swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps