5/9/15

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 Shoulder Press
      Do as many warmup reps and sets as you like.  The sets that count are:
      2 sets x 3 reps at 75% of shoulder press 1RM
      2 sets x 3 reps at 80%
      2 sets x 3 reps at 85%

#2  This is 4 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D

      A) BB Push Press - 12 reps
      B) DB Reverse Fly - 16 reps
      C) Prisoner Squat - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds.