7/20/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 15 reps (not hand release)
      Cable Row - 15 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  BB Power Jerk
      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 65% of your standing shoulder press 1RM for the first set,
      and then add weight by feel.

#2  Do 3 rounds of:
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 15 reps
      Toes to Bar - 10 reps
      REST - 1 minute
      BB Push Press - 5 reps
      REST - 1 minute