12/22/14

Warmup - Do 1 set x 20 reps of Air Squats, then with an unweighted BB,
      do 2 rounds of:
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Standing Shoulder Press - 5 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Rest between rounds.  Start with a weight you can easily manage and 
      then add weight by feel.

#2  This is 3 rounds.  For each exercise, do as many quality reps
      as you can in 40 seconds, rest for 20 seconds, then move on to the next
      exercise.

      Seated DB Shoulder Press
      24" Box Jump 
      BB Overhead Lunge
      BB Row

      The only rest between rounds is the 20 seconds after BB Row before you start
      back with seated DB shoulder press.