12/5/15

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Power Jerk - 6 sets x 2 reps
      Anything more than the bar counts as your first set.
      Try to add weight each set.  Work up to a heavy double.

#2  This is continuous work.
      In 7 minutes, do as many quality rounds as you can of:

      Handstand Pushup - 3 reps
      BB Clean Grip Deadlift - 5 reps
      Seated DB Shoulder Press - 7 reps
      Pullup - 9 reps