11/29/15

Warmup - With an unweighted BB, do 2 rounds of:
      Front Squat - 5 reps
      Push Press - 5 reps
      Back Squat - 5 reps
      Behind the Neck Standing Shoulder Press - 5 reps

#1  BB Push Press
      5 sets x 5 reps
      Start with a weight you can easily manage, then try to add weight each
      set and work up to a 5 Rep Max.

#2  In 12 minutes, do as many quality rounds as you can of:
      BB Thruster - 5 reps with a 2 second PAUSE at the TOP of each rep
      24" Box Jump - 15 reps
      DB Lateral Raise - 25 reps
      Run 200 meters

      This is continuous work.