11/13/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - regular tempo

Set 1 - 14 reps at 60% of 1RM
Set 2 - 12 reps at 65%

Set 3 - 10 reps at 70%
Set 4 - 8 reps at 75%

Set 5 - as many reps as you can at 75%

#2  With a partner, do 3 rounds of:

Pullup                                     15 reps

Burpee                                    18 reps

Box Jump                                12 reps

Inverted Row                            18 reps

Medicine Ball Wall Ball            18 reps

DB Suitcase Carry                    50 meters (25m each hand)

Only one partner is working at a time.

Partner A does 15 Pullups, then Partner B does 15 Pullups. Then

Partner A does 18 Burpees, then Partner B does 18 Burpees, etc.