4/20/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Air Squat - 15 reps

#1  Do 4 rounds of:

      BB Split 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  Do 1 round of:

      Hand Release Pushup - 30 reps
      DB Reverse Fly - 25 reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 15 reps
      Burpee - 10 reps

      REST - 1 minute

      Hand Release Pushup - 10 reps
      DB Reverse Fly - 15 Reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 25 reps
      Burpee - 30 reps