12/23/15

Warmup - At a comfortable pace, do 3 rounds of:
      Pullup - 5 reps
      Pushup - 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 add weight by feel.

#2  In 10 minutes, do as many quality rounds as you can of:
      Prisoner Squat - 10 reps
      Toes to Bar - 10 reps
      BB Push Press - 10 reps
      REST - 30 seconds
      Prisoner Squat - 12 reps
      Toes to Bar - 12 reps
      BB Push Press - 12 reps
      REST - 30 seconds

      Continue this pattern, adding 2 reps per round, until you hit the
      10 minute time limit.