11/22/14

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

#1  DB Lateral Raise      20-18-16-14-12-10 reps
      Toes To Bar               4-6-8-10-12-14 reps

      This is continuous work.  Do 20 lateral raises, then 4 toes to bar, then 18 lateral
      raises, then 6 toes to bar, etc.

#2  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Front Squat - 5 reps
      BB Push Press - 7 reps

      Rest between rounds.

#3  This is 12 sets.  Sets start on the minute and half-minute, and are 20 seconds
      of work followed by 10 seconds of rest.

      The last set starts at 5 minutes and 30 seconds.

      Do 6 sets each of:
      Plate Front Raise
      DB Reverse Fly

      Do all 6 sets of the front raise, and then move on to the reverse fly.
      Pace yourself.  Try to do about the same number of reps per set for each exercise.