11/16/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 10 reps (not hand release)
      Air Squat - 15 reps

#1  Standing BB Shoulder Press with a 2 second PAUSE at the top of each rep

      Set 1 - 8 reps
      Set 2 - ADD 15 total lbs to the weight you used in Set 1, and go to failure
      Set 3 - SUBTRACT 15 total lbs from the weight you used in Set 1, and go to failure

      Rest between sets.  

#2  Do 3 rounds of:

      Cable Row - 1 minute of work
      Goblet Squat - 1 minute of work
      Hand Release Pushup - 1 minute of work
      REST - 1 minute
      BB Push Press - 1 minute of work

      REST 2 minutes between rounds.  
      For each exercise, do as many quality reps as you can in one minute.