9/30/16

Warmup - Do one round of:
      DB Reverse Fly - 15 reps (light weight)
      Unweighted BB Standing Shoulder Press - 15 reps
      Unweighted BB Back Squat - 15 reps

#1  Standing BB Shoulder Press
      Work up to a 4 Rep Max
      Then take off 10% and do 3 more sets x 4 reps.  

#2  In 12 minutes, with a partner, do as many rounds as you can of:
      Toes to Bar - 20 reps
      Seated DB Shoulder Press - 30 reps
      Air Squat - 40 reps
      Double Under - 50 reps

      Only one partner is working at a time.  You can divide up the reps
      however you like.