7/28/20

Warmup - Do 3 rounds of:
Pullup - 6 reps
Pushup - 9 reps (not hand release)
Air Squat - 12 reps

#1 BB Back Squat with a 2 second PAUSE at the bottom of each rep
3 sets x 5 reps
Start light then work up to a heavy set of 5 reps
Finish heavier than your top set from 7/22/20

#2 With a partner, in 15 minutes, do as many rounds as you can of:
Run 150 meters
Air Squat - 20 reps
Hand Release Pushup - 14 reps
Burpee - 8 reps
BB Row - 8 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.
Only one partner is working at a time.
Partner A runs 150 meters, then Partner B does 20 air squats.
Partner A does 14 pushups, then Partner B does 8 burpees.
Partner A does 8 reps of BB row, then Partner B runs 150 meters, etc.

#3 BB Bench Press
1 set x as many reps as you can at 70% of 1RM