10/12/15

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup - 10 reps (tips of thumbs about 2" apart)
      Cable Row - 10 reps (light weight)
      Standing DB Shoulder Press - 10 reps
      Air Squat - 10 reps

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

#2  In 12 minutes, do as many quality rounds as you can of:
      Seated DB Shoulder Press - 8 reps
      Toes to Bar - 8 reps
      Hand Release Pushup - 8 reps
      Prisoner Squat - 8 reps
      REST - 30 seconds
      Seated DB Shoulder Press - 10 reps
      Toes to Bar - 10 reps
      Hand Release Pushup - 10 reps
      Prisoner Squat - 10 reps
      REST - 30 seconds
      Seated DB shoulder Press - 12 reps......

      Continue this pattern, adding 2 reps per round, until you hit 12 minutes.