Banded Pull Apart - 15 reps
DB Bench Press - 15 reps (light weight)
Air Squat - 15 reps
#1 BB Bench Press with a 2 second PAUSE at the bottom of each rep
Work up to a heavy set of 3 reps.
Then take off 15% and do 5 more sets x 3 reps.
#2 With a partner, in 15 minutes, do as many rounds as you can of:
DB Thruster - 20 reps with 50 pound DB's
BB Row - 40 reps at 135 lbs
Pushup - 60 reps
Tire Pull - 50 meters with 50 lbs in the tire
Run 400 meters
Only one partner is working at a time. Number of reps, or distance,
is the total for both partners. Divide up the reps and distance however you like.
Finish all reps of each exercise before moving on to the next exercise.
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