6/13/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Standing Unweighted BB Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press

      1 set x 15 reps, 1 set x 12 reps, 1 set x 9 reps, 1 set x 6 reps

      Go as heavy as you can for each set.  Rest between sets. 

#2  This is one round of continuous work.

      DB Lateral Raise      15-13-11-9-7-5 reps
      Burpee                       15-13-11-9-7-5 reps
      Toes To Bar              15-13-11-9-7-5 reps