12/17/20

Warmup - Do 2 rounds of:

Banded Pull Apart - 15 reps

Unweighted BB Back Squat - 12 reps

DB Lateral Raise - 9 reps

#1  BB Row - 5 sets x 8 reps

Set 1 is heavy.

Sets 2, 3, 4, and 5 - take off 10% from set 1

#2  With a partner, do 8 rounds of:

Medicine Ball Wall Ball - 12 reps

Pullup - 8 reps

Double Under - 24 reps

Partners alternate exercises.  

So Partner A does 12 wall balls, then Partner B does 8 pullups, then

Partner A does 24 double unders, then Partner B does 12 wall balls, etc.

Together you do 8 rounds.  Each partner will end up doing 48 wall balls,

32 pullups, and 96 double unders.  

#3  DB Row - 5 sets x 8 reps

Same weight all 5 sets.