10/4/22

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing BB Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

6 sets x 3 reps

Start with a moderate weight then add weight each set.

#2  With a partner, in 20 minutes, do as many rounds as you can of:

Partner A - BB Ground to Overhead - 3 reps then Burpee - 9 reps

Partner B - BB Ground to Overhead - 3 reps then Burpee - 9 reps

Partner A - Run - 100 meters then DB Row - 10 reps each side  

Partner B - Run - 100 meters then DB Row - 10 reps each side  

Only one partner is working at a time.