12/15/18

Warmup - Do one round of:
      Pushup - 10 reps (not hand release)
      DB Reverse Fly - 15 reps (light weight)
      Pushup - 10 reps (not hand release)
      Unweighted BB Back Squat - 15 reps
      Pushup - 10 reps (not hand release)

#1  BB Incline Bench Press
      1 set x 8 reps
      1 set x 6 reps
      1 set x 4 reps
      2 sets x 2 reps
      (Start with a moderate weight for the first set, then add weight each set.)

#2  With a partner, in 15 minutes, do as many rounds as you can of:
      Run 200 meters
      Air Squat - 25 reps
      Hand Release Pushup - 20 reps
      Cable Row - 15 reps
      Medicine Ball Wall Ball - 10 reps

      ALTERNATE EXERCISES BETWEEN PARTNERS.  
      Only one partner is working at a time.
      Partner A runs, then Partner B does air squats.  Partner A does pushups, 
      then Partner B does rows.  Partner A does wall balls, then Partner B runs, etc.