10/11/14

Warmup - Do 1 round of:
      Air Squat - 15 reps
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 15 reps

#1  Standing BB Shoulder Press (1.5 REP)

      1 set x 7 reps, 1 set x 6 reps, 1 set x 5 reps, 1 set x 4 reps

      Rest between sets.

#2  Run 400 meters for time, on the 50 meter course.  We will post results.

#3  Do 2 rounds of:

      BB Waiter's Walk - 50 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest as needed
      between rounds.