7/8/16

Warmup - Do 2 rounds of:
      DB Lateral Raise - 12 reps
      Pushup - 12 reps (not hand release)
      Unweighted BB Clean Grip Row - 12 reps
      Unweighted BB Front Squat - 12 reps

#1  Do 6 rounds of:

      BB Front Squat - 3 reps

      BB Push Press - 2 reps

      Jerk (power or split) - 1 rep

      For each round, do all 6 reps without setting the BB down. 

      Start with a light weight and try to add weight each round.

#2  This is 6 rounds of continuous work.

      Seated DB Shoulder Press      4-6-8-10-12-14 reps

      DB Reverse Fly                        15 reps each round

      Double Under                           25 reps each round

      For round 1, do 4 seated presses, 15 reverse flies, and 25 double unders.

      For round 2, do 6 seated presses, 15 reverse flies, and 25 double unders.

      Add 2 reps of shoulder press each round until you complete all 6 rounds.

      Try to use the same weight for shoulder press for all rounds.