9/11/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press - Do as many warmup sets and reps as you like.
      The sets that count are:

      12 reps at 60% of Standing Shoulder Press 1 Rep Max
      10 reps at 70%
      8 reps at 75%
      As many reps as you can at 80%

      #2  In 10 minutes, do as many quality rounds as you can of:

      DB Thruster 
      DB Reverse Fly
      Hand Release Pushup
      REST - 30 seconds

      For the first round, do 10 reps per exercise.
      For the second round, do 12 reps per exercise.
      Keep adding two reps per round to each exercise until you reach the time limit.