5/21/15

Warmup - Do 2 rounds of:
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 10 reps

#1  BB Standing Behind the Neck Shoulder Press
      1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 3 sets x 3 reps

      Start with 55% of your 1RM standing shoulder press.
      Add weight by feel. 

#2  This is 1 round:

      Seated DB Shoulder Press - 10 reps
      Burpee - 15 reps
      DB Lateral Raise - 20 reps
      Goblet Squat - 25 reps
      Double Under - 30 reps
      BB Waiter's Walk - 100 meters
      Double Under - 30 reps
      Goblet Squat - 25 reps
      DB Lateral Raise - 20 reps
      Burpee - 15 reps
      Seated DB Shoulder Press - 10 reps