Warmup - Do 3 rounds of:
DB Reverse Fly - 10 reps (light weight)
Pushup - 10 reps (not hand release)
Air Squat - 10 reps
#1 BB Clean Grip Row
5 sets x 6 reps at 70% of your Clean 1 Rep Max
#2 In 12 minutes, with a partner, do as many rounds as you can of:
Pullup - 30 reps
Prisoner Squat - 60 reps
BB Push Press - 30 reps
Double Under - 60 reps
Only one partner is working at a time.
The number of reps is the total for both partners.
Break the reps up between the partners however you like.
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