7/8/15

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Uweighted BB Behind the Neck Thruster - 12 reps

#1  BB Push Press - this is a 1 Rep Max
      Start with a light weight and then add by feel.  
      2 sets x 3 reps, 2 sets x 2 reps, and then single reps until you hit a 1RM

#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) Seated DB Shoulder Press - 12 reps
      B) BB Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds.