11/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Air Squat - 15 reps

#1  Standing BB Shoulder Press      5 sets x 5 reps
      Start with a weight you can easily manage and then try to add weight each set.

#2  Do one round of:
      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 1 minute
      Burpee - As many quality reps as you can in 1 minute
      REST - 1 minute

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps