12/10/14

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Push Press - All sets are 3 reps

      Start with a light weight, then take as many sets as you need
      to work up to a 3 Rep Max.  Rest between sets. 

#2  Start a timer.  This is 3 rounds.  Round 1 looks like this:

      0:00 - Plate Pull - 40 feet
      1:00 - Strict Unweighted Pullup - as many reps as you can in 45 seconds
      2:00 - EZ Curl Bar Nosebreaker - 15 reps
      3:00 - Rest
      4:00 - Standing BB Shoulder Press - 6 reps
      5:00 - Rest

      Round 2 starts at 6:00.  Round 3 starts at 12:00.
      For the standing BB shoulder Press, there is a 2 second PAUSE at the TOP
      and the BOTTOM of each rep.