7/2/15

Warmup - Do 1 round of:
      Air Squat - 15 reps
      DB Reverse Fly - 15 reps (light weight)
      DB Lateral Raise - 15 reps (light weight)
      Then do:
      Standing BB Shoulder Press with BANDS and light Kettlebells - 3 sets x 5 reps
      PAUSE for 2 seconds at the top of each rep
      Kettlebells are hanging from the sleeves of the BB, just like the bench press warmup

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max
      4 reps at 60% of shoulder press 1RM
      3 reps at 70%
      2 reps at 75%
      Do singles at 80% and above, until you hit a 1 Rep Max.
      We will post results.

#2  Do 3 rounds of:
      Medicine Ball Wall Ball - 12 reps to a 10' target
      Plate Front Raise - 15 reps
      Cable Row - 18 reps

      Rest between rounds.