1/10/16

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

#1  BB Push Press
      We are going for a 1 Rep Max here.
      Do as many warmup sets and reps as you like to work up to a 1RM.

#2  Do 1 round of:
      Hand Release Pushup - 21 reps
      DB Lateral Raise - 18 reps
      Goblet Squat - 15 reps
      Toes to Bar - 12 reps
      Seated DB Shoulder Press - 9 reps
      
      REST - 1 minute
      DB Thruster - as many quality reps as you can in 1 minute
      REST - 1 minute

      Hand Release Pushup - 9 reps
      DB Lateral Raise - 12 reps
      Goblet Squat - 15 reps
      Toes to Bar - 18 reps
      Seated DB Shoulder Press - 21 reps