10/17/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Thruster - 9 reps

#1  BB Standing Behind the Neck Press

      4 sets x 8 reps

      Rest between sets.  Start with a weight you can easily manage, and then stay
      right there or add weight by feel for the remaining three sets.  Bring the BB
      all the way to the back rack (across your traps) at the bottom of each rep.

#2  Start a timer.  At the start of each minute, do 5 reps of 24" Box Jump.
      When you are not doing box jumps, do:
     
      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all
      the pullups and then move on to pushups, you can do some of each every minute,
      whatever you want to do.  You are done when you complete all 50 pullups and all
      100 hand release pushups.  Pullups can be strict or kipping.