DB Row - 6 reps each side (light weight)
Unweighted BB Behind the Neck Standing Shoulder Press - 9 reps
Unweighted BB Back Squat - 12 reps
#1 BB Back Squat - 4 sets x 6 reps
Set 1 is a moderate set of 6 reps (weights will go up on 10/8 and 10/14).
This can be lighter than your max set of 9 reps from 9/26.
For sets 2, 3, and 4, take off 10% or 20 lbs (subtract the larger number) and do
3 more sets x 6 reps.
#2 With a partner, in 15 minutes, do as many rounds as you can of:
Run 200 meters
Pushup - 20 reps (not hand release)
DB Thruster - 10 reps
Air Squat - 25 reps
Cable Row - 15 reps
ALTERNATE EXERCISES BETWEEN PARTNERS.
Only one partner is working at a time.
Partner A runs, then Partner B does pushups.
Partner A does thrusters, then Partner B does air squats.
Partner A does cable rows, then Partner B runs, etc.
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