3/28/15

Warmup - With an unweighted BB, do 3 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  BB Push Press - All sets are 3 reps

      Start with a light weight and do 3 reps.  Add weight by feel
      and take as many sets as you need to work up to a 3 Rep Max.

#2  Do 2 rounds of:

      BB Thruster - 8 reps with a 2 second PAUSE at the TOP of each rep
      Toes to Bar - 11 reps
      Seated DB Press - 14 reps
      Cable Row - 17 reps
      Plate Front Raise - 20 reps

      Rest 1 minute between rounds.