9/5/14

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 10 reps
      Unweighted BB Snatch Grip Push Press - 5 reps
      Unweighted BB Overhead Squat - 5 reps (no pause)
      Pullup - 5 reps

#1  Do 3 rounds of:

      BB Overhead Squat - 5 reps (no pause)
      Seated DB Shoulder Press - 10 reps
      Cable Row - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Prisoner Squat - 30 reps

      Rest 2 MINUTES between rounds.  

#2  BB Push Press

      Every 30 seconds, do 3 reps.  Do 10 total sets.  Stick with the same weight
      for all 10 sets.  PAUSE for 2 seconds at the TOP of each rep.