4/21/15

Warmup - With an unweighted BB, do 3 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Split Jerk - 5 reps

#1  BB Split Jerk
  
      2 sets x 3 reps
      3 sets x 2 reps
      4 sets x 1 rep

      Anything more than the bar counts for your first set.  
      Add weight by feel.  Rest between sets.

#2  This is 10 minutes:

      DB Thruster - 10 reps
      18" Squat Box Jump - 10 reps
      DB Lateral Raise - 10 reps
      REST - 30 seconds
      DB Thruster - 12 reps
      18" Squat Box Jump - 12 reps
      DB Lateral Raise - 12 reps
      REST - 30 seconds
      DB Thruster - 14 reps...

      Continue this pattern, adding 2 reps per round, until you hit the 10 minute time limit.