12/6/17

Warmup - With an unweighted BB, do 2 rounds of:
      Behind the Neck Standing Shoulder Press - 5 reps
      Back Squat - 5 reps
      Push Press - 5 reps
      Front Squat - 5 reps

#1  BB Jerk (power or split)
      Do as many warmup reps and sets as you like, then:
      4 sets x 3 reps at 75% of Jerk 1RM

#2  Do 5 rounds of:
      Seated DB Shoulder Press - 8 reps
      Toes to Bar - 8 reps
      Unweighted BB Jump Squat - 8 reps
      DB Reverse Fly - 8 reps

      This is continuous work.