10/18/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Split Jerk
      3 sets x 2 reps
      4 sets x 1 rep

      Start at 50% of your split jerk 1RM, and then add weight by feel.

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      EZ Curl Bar Nosebreaker - 12 reps
      18" Squat Box Jump - 9 reps
      BB Push Press - 6 reps
      REST - 60 seconds
      Double Under - as many reps as you can in 60 seconds

      Rest 60 seconds between rounds.