8/24/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Standing Unweighted BB Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press (1.5 REP) - 4 reps

      Do 4 reps every minute, on the minute, for 8 sets.
      Use the same weight for all 8 sets.

#2  This is continuous work.

      American Kettlebell Swing      15-13-11-9-7-5 reps
      Pullup      5-7-9-11-13-15 reps

      Do 15 swings, then 5 pullups, then 13 swings, then 7 pullups, then 11 swings,
      then 9 pullups, etc.  

#3  DB Lateral Raise - 100 reps

      Break this up however you like.  Just try to work quickly to complete all 100 reps.