4/3/16

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps (light weight)
      Plate Front Raise - 10 reps (light weight)
      Unweighted BB Standing Shoulder Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  Standing BB Shoulder Press
      1 set x 9 reps
      1 set x 6 reps
      2 sets x 3 reps
      1 set x 12 reps

      Go as heavy as you can.

#2  This is 3 rounds.  Round 1 looks like this:
      0:00 - Sledgehammer VS Tire (vertical swing)  - 40 seconds (20 sec per side)

      1:00 - Air Squat - 30 reps

      2:00 - DB Lateral Raise - 20 reps
      3:00 - Seated DB Shoulder Press - 10 reps

      Round 2 starts at 4:00.  Round 3 starts at 8:00.