5/3/15

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      Unweighted BB Row - 15 reps
      Unweighted BB Push Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  BB Push Press
      1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, 3 sets x 1 rep

      Start with a weight you can easily manage.  Add weight by feel.
     
#2  This is 2 rounds:

      Goblet Squat - 24 reps
      DB Reverse Fly - 21 reps
      DB Incline Bench Press - 18 reps
      24" Box Jump - 15 reps
      BB Row - 12 reps
      Seated DB Shoulder Press - 9 reps

      Rest 1 minute between rounds.