10/30/15

Warmup - Do 1 round of:
      Air Squat - 20 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Snatch Grip Push Press (this is behind the neck) - 5 reps
      Unweighted BB Overhead Squat - 5 reps

#1  Standing BB Shoulder Press
      1 set x 15 reps
      1 set x 10 reps
      3 sets x 5 reps

      Try to add weight each set.

#2  Do 3 rounds of:
      DB Thruster - 15 reps
      DB Row - 10 reps per side
      Plate Pull - 40 feet
      Seated DB Shoulder Press - 10 reps
   
      Rest between rounds.