4/9/16

Warmup - At a comfortable pace, do 2 rounds of:
      Air Squat - 20 reps
      Unweighted BB Push Press - 10 reps
      Unweighted BB Back Squat - 10 reps

#1  BB Jerk (you pick - split or power)
      2 sets x 2 reps - PAUSE at the bottom of your dip on both reps
      2 sets x 2 reps - PAUSE on first rep, regular tempo second rep
      2 sets x 2 reps - no pause, regular tempo both reps

      Try to add weight each set.  

#2  Do 1 round of:
      Cable Row - 25 reps
      Hand Release Pushup - 20 reps
      BB Shrug - 15 reps
      BB Push Press - 10 reps (be sure to lock out at the top of each rep)
      DB Waiter's Walk - 100 meters

      REST - one minute
      DB Thruster - as many quality reps as you can in one minute
      REST - one minute

      DB Waiter's Walk - 100 meters
      BB Push Press - 10 reps (be sure to lock out at the top of each rep)
      BB Shrug - 15 reps
      Hand Release Pushup - 20 reps
      Cable Row - 25 reps

      For the DB Waiter's Walk, you have a DB in each hand.  For the first
      25 meters, have your right hand locked out overhead, and your left hand
      at your side.  Then switch hands every 25 meters.