4/27/15

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Behind the Neck Push Press - 5 reps
      Back Squat - 5 reps
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps

#1  Standing BB Behind the Neck Shoulder Press

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

      Start with a weight you can easily manage and then add weight by feel.
      Rest between sets. 

#2  This is continuous work.

      DB Thruster      15-13-11-9-7-5 reps
      Toes to Bar        5-7-9-11-13-15 reps

      Do 15 thrusters then 5 toes to bar, then 13 thrusters, then 7 toes to bar, etc.