9/23/14

Warmup - Do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press

      Set 1 - 12 reps
      Set 2 - Add 20 lbs to the weight you used in Set 1 and go to failure
      Set 3 - Subtract 20 lbs from the weight you used in Set 1 and go to failure

      Rest between sets.

#3  Do 3 rounds of:

      Plate Pull - 80 feet
      Cable Row - 15 reps
      BB Push Press - 15 reps

      Rest 3 minutes between rounds.