8/31/15

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

#1  Do 4 rounds of:
      Behind the Neck BB Snatch Grip Push Press - 3 reps
      BB Overhead Squat - 3 reps
      Anything more than the bar counts for the first round.
      Try to add weight each set.

#2  BB Standing Shoulder Press
      4 sets x 5 reps
      Start with 65% of your shoulder press 1RM.
      Try to add weight each set.

#3  This is continuous work.  Do 2 rounds of:
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press - 10 reps
      Toes To Bar - 10 reps
      18" Squat Box Jump - 10 reps