2/26/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Do 4 rounds of:

      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Burpee - 11 reps
      BB Thruster - 8 reps with a 2 second PAUSE at the TOP of each rep

      Rest 1 minute between rounds.

#2  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.