12/16/14

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 - all sets are 5 reps

      Start with a light weight.  Then take as many sets as you need to work
      up to a 5 Rep Max.  Rest between sets.

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

      BB Overhead Squat - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      Cable Row - 12 reps

      This is continuous work.