2/8/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pushup - 10 reps (not hand release)
      Unweighted BB Row - 15 reps
      Unweighted BB Thruster - 10 reps

#1  Standing Behind the Neck BB Shoulder Press 

      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 3 sets x 2 reps

      Rest between sets.  Start with a weight you can easily manage and then
      try to add weight each set.

#2  This is 3 rounds.  Round 1 looks like this:

      Burpee Pullup - 4 reps
      Plate Front Raise - 6 reps
      BB Clean Grip Row - 8 reps
      Seated DB Shoulder Press - 10 reps

      For round 2, add 3 reps per exercise (7, 9, 11, 13 reps)
      For round 3, add 3 more reps per exercise (10, 12, 14, 16 reps)

      Rest 1 minute between rounds.