2/7/14

Warmup - At a comfortable pace, do 1 round of:
      Pushup (not hand release) - 15 reps
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 15 reps
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press      

      Set 1 - You pick the weight and do 10 reps
      Set 2 - Take the weight from Set 1, ADD 20 lbs, and go to failure
      Set 3 - Take the weight from Set 1, SUBTRACT 20 lbs, and go to failure

      Rest between sets.

#2  Do 4 rounds of:

      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Burpee - 11 reps
      BB Thruster - 8 reps (with a 2 second PAUSE at the TOP of each rep)

      Rest 1 minute between rounds.