9/9/20

Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps (light weight)
Unweighted BB Thruster - 6 reps 

#1  Seated DB Shoulder Press
1 set x 18 reps, 1 set x 15 reps, 1 set x 12 reps
Start light for the set of 18 reps.
Add weight for the sets of 15 and 12.
Go as heavy as you can for the set of 12 reps.

#2  This is 9 rounds with a partner.
Only one partner is working at a time.
Rounds 1, 2, and 3 - Partner A does 9 Pullups, 13 Pushups, 17 Air Squats, then
                                   Partner B does 9 Pullups, 13 Pushups, 17 Air Squats

Rounds 4, 5, and 6 - Partner A does 6 Pullups, 10 Pushups, 14 Air Squats, then
                                   Partner B does 6 Pullups, 10 Pushups, 14 Air Squats

Rounds 7, 8, and 9 - Partner A does 3 Pullups, 7 Pushups, 11 Air Squats, then
                                   Partner B does 3 Pullups, 7 Pushups, 11 Air Squats

Your only rest is when your partner is working.
Pushups are regular pushups, not hand release.