7/14/15

Warmup - Do 2 rounds of:
      Air Squat - 20 reps
      DB Reverse Fly - 15 reps
      Standing Unweighted BB Shoulder Press - 10 reps

#1  Standing BB Shoulder Press
      Set 1 - 10 reps
      Set 2 - ADD 20 lbs to the weight you used in Set 1, and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight you used in Set 1, and go to failure

#2  This is continuous work.
      Seated DB Shoulder Press      13-11-9-7-5-3 reps
      Toes to Bar                                3-5-7-9-11-13 reps

      Do 15 reps of shoulder press, then 5 toes to bar, then 13 reps of shoulder press,
      then 7 toes to bar, etc. until you complete all reps