3/4/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Every minute on the minute, do 3 reps of BB Push Press.
      Do a total of 10 sets.  Try to use the same weight for all 10 sets.

#2  This is continuous work. 
      In 7 minutes, do as many quality rounds as you can of:
     
      Handstand Pushup - 3 reps
      BB Deadlift - 5 reps
      Seated DB Press - 7 reps
      Pullup - 9 reps