1/15/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted Standing BB Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press

      Every minute, on the minute, do 5 reps.  Do 8 total sets.  Try to use the
      same weight for all 8 sets.

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

      Goblet Squat - 15 reps
      BB Push Press - 15 reps
      DB Lateral Raise - 15 reps
      Toes to Bar - 15 reps

      Round 1 is 15 reps per exercise.  Then add 2 reps to each exercise every round.
      So round 2 is 17 reps per exercise, round 3 is 19 reps per exercise, etc.  This is 
      continuous work.