3/21/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps

#1  Do 4 rounds of:

      BB Power Jerk - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a light weight for the first round, and then add weight each round.
      Rest between rounds.

#2  This is 24 sets.  Sets start on the minute and half-minute, and are 20 seconds of
      work followed by 10 seconds of rest.

      The last set starts at 11 minutes and 30 seconds.

      Do 6 sets each of:
      DB Lateral Raise 
      Goblet Squat
      DB Reverse Fly
      DB Push Press

      Do all sets of each exercise, before moving on to the next exercise.  So you will do
      6 sets of lateral raise (20 sec work, 10 sec rest), then 6 sets of goblet squat, etc.