8/12/14

Warmup - Do 3 rounds of:
      Air Squat - 10 reps
      Close Grip Pushup - 10 reps (tips of thumbs 1" apart)
      Cable Row - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      PAUSE for 2 seconds at the TOP of each rep.  Anything more than the bar counts
      as your first round.  Try to add weight each round.  Rest between rounds. 

#2  In 12 minutes, do as many quality rounds as you can of:

      DB Thruster - 15 reps
      BB Row - 15 reps
      Prisoner Squat - 15 reps
      DB Lateral Raise - 15 reps
      REST- 1 minute

#3  Standing BB Shoulder Press      1 set x 15 reps, go as heavy as you can.