9/17/14

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

#1  Do 4 rounds of:

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

      Start with a weight you can easily manage, and then try to add weight each round.
      Rest between rounds.

#2 This is one round.
      
       Hand Release Pushup - 21 reps
       DB Reverse Fly - 18 reps
       DB Lateral Raise - 15 reps
       BB Push Press - 12 reps (lock out at the top of each rep)
       Burpee - 9 reps

       REST - 60 seconds
       BB Thruster - 60 seconds of work
       REST - 60 seconds

       Hand Release Pushup - 9 reps
       DB Reverse Fly - 12 reps
       DB Lateral Raise - 15 reps
       BB Push Press - 18 reps (lock out at the top of each rep)
       Burpee - 21 reps