5/15/16

Warmup - At a comfortable pace, do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  Standing BB Shoulder Press
      Start a timer.  Every 2 minutes, do a set of 6 reps.
      Do 6 total sets (at 0:00, 2:00, 4:00, 6:00, 8:00, and 10:00)
      Try to use the same weight for all 6 sets.

#2  In 8 minutes, do as many rounds as you can of:
      30" Box Jump - 8 reps
      Pushup to DB Row - 8 reps
      Toes to Bar - 8 reps
      BB Push Press - 8 reps

      For the pushup to DB Row, you are in a pushup position with a DB in 
      each hand.  Do a pushup, then row with the right hand, then the left hand.
      This is one rep.