7/7/20

Warmup - Do one round of:
      Unweighted BB Back Squat - 20 reps
      DB Reverse Fly - 20 reps (light weight)
      Pushup - 20 reps (not hand release)
      
#1  BB Bench Press - 3 sets x 10 reps
      Set 1 - 10 reps at 40% of 1RM
      Set 2 - 10 reps at 50% of 1RM
      Set 3 - 10 reps at 60% of 1RM
      (This is intentionally light.)

#2  Do 3 rounds of:
      Run 200 meters in less than 50 seconds
      Overhead Bumper Plate Walk - 50 meters
      Air Squat - 25 reps
      Reverse Bear Crawl - 25 meters
      Inverted Row - 15 reps
      REST 2 minutes

#3  With a partner, do 150 total Hand Release Pushups.
      Only one partner is working at a time.