11/5/15

Warmup - At a comfortable pace,  do 1 round of:
      Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
      DB Reverse Fly - 15 reps
      Unweighted BB Back Squat - 15 reps
      Unweighted BB Standing Shoulder Press - 15 reps

#1  BB Push Press - All sets are 3 reps
      Start with a light weight and work up to a 3 Rep Max

#2  This is 4 rounds.

      Round 1 - do A
      Round 2 - do A and B
      Round 3 - do A, B, and C
      Round 4 - do A, B, C and D

      A) Seated DB Shoulder Press - 12 reps
      B) Cable Row - 16 reps
      C) Hand Release Pushup - 24 reps
      D) DB Lateral Raise - 48 reps

      Rest 1 minute between rounds.