6/7/14

Warmup - Do 1 round of:
      Air Squat - 25 reps
      DB Lateral Raise - 20 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press

      Do 4 reps every minute, on the minute, for 10 total sets. 
      Try to use the same weight for all 10 sets.  PAUSE for 2 seconds at the
      top of each rep.

#2  In 3 minutes, do as many quality rounds as you can of:
      Burpee                  5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...
      BB Push Press      5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST 2 MINUTES

      In 5 minutes, do as many quality rounds as you can of:
      Goblet Squat      10 reps (Rd 1) - 11 reps (Rd 2) - 12 reps (Rd 3)...
      BB Row               5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      REST 2 MINUTES

      In 7 minutes, do as many quality rounds as you can of:
      Double Under      15 reps (Rd 1) - 16 reps (Rd 2) - 17 reps (Rd 3)...
      Toes to Bar          5 reps (Rd 1) - 6 reps (Rd 2) - 7 reps (Rd 3)...

      For all six exercises in #2, add a rep every set until you hit the time limit.