7/2/16

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 12 reps
      Standing Shoulder Press - 9 reps
      Push Press - 6 reps
      Power Jerk - 3 reps

#1  Standing BB Shoulder Press
      4 sets x 3 reps
      The weight should be heavy but you can still get 3 reps.
      Use the same weight for all 4 sets.

#2  This is 6 rounds.
      For round 1, do A.
      For round 2, do A and B.
      For round 3, do A, B and C.
      For round 4, do A, B, C and D.
      For round 5, do A, B, C, D and E.
      For round 6, do A, B, C, D, E and F.

      Rest one minute between rounds.

      A - BB Push Press - 10 reps
      B - BB Row - 12 reps
      C - DB Lateral Raise - 15 reps
      D - Cable Row - 20 reps
      E - Hand Release Pushup - 30 reps
      F - Air Squat - 60 reps