12/4/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps

#1  Do 5 sets of:

      BB Front Squat + BB Split Jerk
     
      Set 1 - 3 squats + 3 jerks
      Set 2 - 3 squats + 2 jerks
      Set 3, 4 and 5 - 3 squats + 1 jerk

      Start with a light weight for the first set, then try to add weight each set.
      Rest between sets.

#2  Do 3 rounds of:

      Jump Squat - 20 reps
      REST - 30 seconds
      BB Overhead Lunge - 5 reps per side
      REST - 30 seconds
      DB Lateral Raise - 20 reps
      REST - 30 seconds
      Behind the Neck Standing BB Shoulder Press - 5 reps
      REST - 30 seconds