4/8/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 12 reps (light weight)
      Unweighted BB Snatch Grip Behind The Neck Push Press - 9 reps
      Unweighted BB Overhead Squat - 6 reps (3 second PAUSE at bottom of each rep)

#1  Standing BB Shoulder Press

      Set 1 - 10 reps (you pick the weight)
      Set 2 - ADD 20 lbs to the weight you used for Set 1 and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used for Set 1 and go to failure

      Rest between sets.

#2  Every EVEN minute, run 100 meters (50 meter course) in less than 20 seconds
      Every ODD minute, do 7 burpees

      Do 14 total sets, 7 sets of burpees and 7 reps of the 100 meter run.