9/29/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      DB Lateral Raise - 15 reps
      Unweighted BB Thruster - 10 reps (be sure to lock out at the top of each rep)

#1  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Front Squat - 5 reps
      BB Push Press - 7 reps

      Do all 3 exercises without setting the bar down.  Rest between rounds.

#2  Do 1 round of:

      Hand Release Pushup - 30 reps
      DB Reverse Fly - 25 reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 15 reps
      Burpee - 10 reps
   
      REST - 1 minute

      Hand Release Pushup - 10 reps
      DB Reverse Fly - 15 reps
      DB Lateral Raise - 20 reps
      American Kettlebell Swing - 25 reps
      Burpee - 30 reps