3/16/16

Warmup - Do 1 round of:
      Prisoner Squat - 25 reps
      Pushup - 20 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Thruster - 10 reps

#1  BB Push Press
      Work up to a max set of 4 reps
      Then decrease the weight by 10% and do 3 more sets x 4 reps
      Rest between all sets.

#2  This is 6 rounds.
      For Round 1 - Do A
      For Round 2 - Do A and B
      For Round 3 - Do A, B and C
      For Round 4 - Do A, B, C and D
      For Round 5 - Do A, B, C, D and E
      For Round 6 - Do A, B, C, D, E and F

      Rest one minute between rounds.

      A) 30" Box Jumps - 10 reps
      B) Pullup - 12 reps
      C) DB Seated Press - 15 reps
      D) DB Lateral Raise - 20 reps
      E) Air Squat - 30 reps
      F) Double Under - 60 reps