11/10/14

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Behind the Neck Thruster - 20 reps
      Cable Row - 20 reps (light weight)

#1  Standing BB Shoulder Press

      1 set x 12 reps, 1 set x 8 reps, 1 set x 4 reps, 1 set x 16 reps

      Go as heavy as you can for each set.  Rest between sets. 

#2  In 12 minutes, do as many quality rounds as you can of:

      Unweighted BB Overhead Squat  - 12 reps
      American Kettlebell Swing - 12 reps
      DB Lateral Raise - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 45 seconds