5/9/16

Warmup - Do 1 round of:
      Pushup - 12 reps (not hand release)
      DB Lateral Raise - 12 reps (light)
      DB Reverse Fly - 12 reps (light)
      Unweighted BB Standing Shoulder Press - 12 reps
      Unweighted BB Back Squat - 12 reps

#1  Standing BB Shoulder Press    
      Set 1 - 10 reps
      Set 2 - ADD 10 lbs and go to failure
      Set 3 - SUBTRACT 10 lbs from the weight for Set 1 and go to failure

#2  Do 4 rounds of:
      Air Squat - 20 reps
      Plate Front Raise - 17 reps
      Cable Row - 14 reps
      Seated DB Shoulder Press - 11 reps
      Pullup - 8 reps

      Rest 1 minute between rounds.