7/13/14

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 15 reps
      Cable Row - 15 reps (light weight)
      Pushup - 15 reps (not hand release)
     
#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  This is one round.

      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell Swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps