4/4/17

Warmup - Do 2 rounds of:
      Unweighted BB Back Squat - 10 reps
      Unweighted BB Standing Shoulder Press - 10 reps
      Cable Row - 10 reps (light weight)

#1  Standing BB Shoulder Press
      Do as many warmup sets and reps as you like.
      The sets that count are:
      5 sets x 4 reps at 80% of Shoulder Press 1 Rep Max

#2  Do 2 rounds of:
      DB Thruster - 21 reps
      DB Reverse Fly - 18 reps
      Prisoner Squat - 15 reps
      EZ Curl Bar Nosebreaker - 12 reps
      18" Squat Box Jump - 9 reps
      Seated DB Shoulder Press - 6 reps
      REST - 60 seconds
      Double Under - as many reps as you can in 60 seconds

      Rest 60 seconds between rounds.