4/21/16

Warmup - At a comfortable pace, do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Reverse Fly - 15 reps
      Unweighted BB Behind the Neck Thruster - 15 reps

#1  Behind the Neck Standing BB Shoulder Press
      1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps, 2 sets x 2 reps
      Start with a light weight for the set of 10, then try to add weight each set.

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

      Rest one minute between rounds.

      A) Air Squat - 100 reps
      B)  Double Under - 30 reps
      C) Cable Row - 20 reps
      D) DB Lateral Raise - 15 reps
      E) BB Row - 12 reps
      F) Seated DB Shoulder Press - 10 reps

      Rest 1 minute between rounds.