5/14/14

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

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Start with a weight you can easily manage and then try to add weight each round.
      Rest between rounds.

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

      This is continuous work.  do 20 lateral raise, then 10 toes to bar, then 18 lateral
      raises, then 8 toes to bar, etc.

#3  Do 2 rounds of:

      Plate Front Raise - 20 reps
      Cable Row - 20 reps
      Double Under - 1 minute of work
      BB Thruster - 1 minute of work (2 second PAUSE at the top of each rep)

      Rest 2 minutes between rounds.