5/26/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press

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

      Rest between sets.

#2  In 10 minutes, with good technique, do as many rounds as you can of:

      Goblet Squat 
      Hand Release Pushup 
      DB Reverse Fly
      REST - 30 seconds

      For the first round, do 10 reps for each exercise.
      For the second round, do 12 reps per exercise.
      Keep adding two reps per round to each exercise until you reach the time limit.