2 March 2014

Warmup - 

      10 Push ups x3

      10 Air Squats x3

      1 lap around the block
     

      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can, in each direction, every rep
      Pullup Bar Swing - 5 reps

      

Demo:

https://www.youtube.com/watch?feature=player_embedded&v=30xq2lkutN0
Buy in: Standing BB Shoulder Press - 15 reps

      Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

  In 10 minutes, do as many quality rounds as you can of:

      DB Lateral Raise - 10 reps
      Cable Row - 10 reps
      DB Thruster - 10 reps
      Double Under - 10 reps

Pay out: Standing BB Shoulder Press - 15 reps

      Same as #1.  Just one set.  Go as heavy as you can.  Lock out at the top of every rep.