11/4/14

Warmup - At a comfortable pace, do 3 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Do a set every minute on the minute, for 10 total sets.

      EVEN minutes, do 5 reps of Standing Behind the Neck BB Shoulder Press
      ODD minutes, do 15 reps of Goblet Squat

      Try to use the same weight for Shoulder Press and the same weight for
      Goblet Squat for all sets.

#2  Do 1 round of:

      Burpee - 15 reps
      DB Lateral Raise - 25 reps
      American Kettlebell Swing - 35 reps
      Double Under - 45 reps
      Air Squat - 55 reps
      Double Under - 45 reps
      American Kettlebell Swing - 35 reps
      DB Lateral Raise - 25 reps
      Burpee - 15 reps