10/24/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 12 reps
      Unweighted BB Standing Shoulder Press - 6 reps
      Unweighted BB Back Squat - 12 reps
      Unweighted BB Power Jerk - 6 reps

#1  Do 4 rounds of:
      BB Power Jerk - 3 reps
      BB Front Squat - 3 reps
      BB Push Press - 3 reps

      Start with a weight that is easily manageable and then try to add weight
      each round.

#2  This is continuous work.
      DB Lateral Raise      20-18-16-14-12-10 reps
      BB Row                      4-6-8-10-12-14 reps

      Do 20 lateral raises, then 4 rows, then 18 lateral raises, then 6 rows, etc.

#3  Weighted Plank      4 sets x 60 seconds
      Have a partner put a bumper plate on your back.
      Rest between sets.