7/26/16

Warmup - With an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Front Squat - 5 reps
      Power Jerk - 5 reps

#1  BB Jerk (power or split)
      6 sets x 2 reps
      Work up to a heavy double.

#2  This is 4 rounds.

      Round 1 - Do A
      Round 2 - Do A and B
      Round 3 - Do A, B and C
      Round 4 - Do A, B, C and D

      Rest one minute between rounds.

      A) DB Thruster - 12 reps
      B) DB Reverse Fly - 16 reps
      C) Double Under - 24 reps
      D) DB Lateral Raise - 48 reps