5/21/16

Warmup - Do 1 round of:
      Pushup - 15 reps (not hand release)
      DB Lateral Raise - 15 reps (light weight)
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      
#1  Do 4 rounds of:
      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Do all 9 reps without setting the bar down.  Add weight by feel.

#2  Do 3 rounds of:
      BB Ground to Overhead - 5 reps
      Seated DB Shoulder Press - 10 reps
      Cable Row - 15 reps
      Prisoner Squat - 20 reps
      DB Waiter's Walk - 100 meters

      Rest 1 minute between rounds.  
      For the waiter's walk, you have a DB in each hand.  Have your right hand
      overhead and your left hand by your side for the first 50 meters.  Then
      switch hands for the second 50 meters.