7/31/14

Warmup - Do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Push Press - 12 reps

#1  Standing BB Shoulder Press

      Start with 60% of your 1RM and do a set of 5 reps.  Add 10 lbs to each set after that,
      until you fail.  PAUSE for 2 seconds at the TOP of each rep.  Rest between sets.

#2  Do 3 rounds of:

      BB Overhead Squat (no pause) - 5 reps
      Plate Front Raise - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Prisoner Squat - 30 reps

      Rest 2 minutes between rounds.