6/2/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Thruster - 12 reps

#1  BB Push Jerk
      All sets are 3 reps.  Start with a light weight and then work up to 
      a 3 Rep Max.  The difference between a power jerk and a push jerk is that
      there is no foot movement with a push jerk.  Start with your feet slightly 
      wider than you would for a power jerk.  Your heels can come off the ground,
      but not the balls of your feet, for the push jerk.  

#2  This is 12 minutes of continuous work.
      Round 1 looks like this:
      Seated DB Shoulder Press - 10 reps
      Double Under - 20 reps
      Run 200 meters

      ADD 2 REPS PER ROUND TO THE DB PRESS AND DOUBLE UNDER.
      The 200 meter run is the same each round.