11/11/15

Warmup - Do 2 rounds of:
      Air Squat - 15 reps
      Close Grip Pushup - 12 reps (tips of thumbs about 2" apart)
      Unweighted BB Behind the Neck Thruster - 9 reps

#1  BB Power Jerk
      All sets are 2 reps.  Start light and work up to a 2 Rep Max.

#2  This is 3 rounds.  Round 1 looks like this:
      BB Push Press - 6 reps
      Toes to Bar - 9 reps
      Seated DB Shoulder Press - 12 reps
      Goblet Squat - 15 reps
      DB Farmers Walk - 100 meters

      For Round 2, do 9 push presses, 12 toes to bar, 15 db shoulder press,
      and 18 goblet squats.

      For Round 3, do 12 push presses, 15 toes to bar, 18 db shoulder press,
      and 21 goblet squats.
 
      DB Farmers Walk is 100 meters for all 3 rounds.
      Rest 2 minutes between rounds.