2/25/14

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

      (There is a video of this warmup on the exercise demo page.)

#1  Standing BB Shoulder Press

      Start with 3 reps at 70% of your 1RM.  Add 10 lbs each set.  Continue doing
      sets of 3 reps until you fail.  Rest between sets.  

#2  This is 4 rounds.

      Run 200 meters
      BB Push Press
      DB Lateral Raise
      Toes to Bar
      
      For Round 1 - do 9 reps per exercise.  For Round 2 - do 12 reps per exercise.
      For Round 3 - do 15 reps per exercise.  For Round 4 - do 18 reps per exercise.

      Rest one minute between rounds.