3/9/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps (lock out at the top of each rep)
      Air Squat - 15 reps

#1  Do 5 rounds of:

      Behind the Neck BB Split Jerk - 1 rep
      Standard BB Split Jerk - 2 reps

      Start with a light weight and then add weight each round.
      Rest between rounds.  See the demo at the bottom of this post.

#2  DB Lateral Raise      20-18-16-14-12-10 reps
      Toes To Bar               4-6-8-10-12-14 reps

      This is continuous work.  Do 20 lateral raises, then 4 toes to bar, then 18 lateral
      raises, then 6 toes to bar, etc.

#3  Every minute, on the minute, do 4 reps of BB Push Press.  PAUSE for 2 seconds
      at the top of each rep.  Do 10 total sets.