8/30/14

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 20 reps (not hand release)
      Cable Row - 20 reps (light weight)
      Unweighted BB Thruster - 20 reps

#1  Standing BB Shoulder Press - PAUSE for 2 sec at TOP and BOTTOM of each rep

      Set 1 - 8 reps
      Set 2 - ADD 15 lbs to the weight you used for set 1 and go to failure
      Set 3 - SUBTRACT 15 lbs from the weight you used for set 1 and go to failure

      REST between sets.

#2  Do 5 rounds of:

      Burpee - 8 reps
      Toes to Bar - 8 reps
      BB Push Press - 8 reps
      BB Front Squat - 8 reps
      REST - 1 minute

      Use the same weight for the push press and front squat.