9/24/15

Warmup - At a comfortable pace, do one round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light weight)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Clean Grip Push Press - 12 reps
      Unweighted BB Back Squat - 12 reps
      
#1  Standing BB Shoulder Press
      Set 1 - 10 reps (you pick the weight)
      Set 2 - Take the weight from Set 1, ADD 20 lbs, and go to failure
      Set 3 - Take the weight from Set 1, SUBTRACT 20 lbs, and go to failure

      Rest between sets.  

#2  Do 3 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 15 reps
      BB Row - 10 reps
      BB Thruster - 5 reps (with a 2 second PAUSE at the TOP of each rep)

      Rest 1 minute between rounds.