9/12/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

DB Bench Press - 15 reps (light weight)

Unweighted BB Back Squat - 10 reps

#1  BB Bench Press - regular tempo

Work up to a heavy set of 9 reps.

Then take off 10% and do 2 more sets x 9 reps.

#2  Do 7 rounds of:

0:00 - Run 100 meters in less than 20 seconds

1:00 - 7 Burpees

Round 2 starts at 2:00.  Round 3 starts at 4:00, etc.

#3  Pushups - With a partner, do 240 total reps.

Only one partner is working at a time.

Each partner does 120 reps.