4/14/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      DB Lateral Raise - 10 reps
      Air Squat - 10 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press      1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps

      PAUSE for 2 seconds at the top of each rep.  Go as heavy as you can for each set.
      Rest between sets.

#2  Do 3 rounds of:

      BB Waiter's Walk - 50 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest between rounds.