4/30/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat 

Do as many warmup reps and sets as you like, then:

Set 1 - 3 reps at 90% of 1RM

Set 2 - As many reps as you can at 85%

Set 3 - As many reps as you can at 80%

REST between sets.

#2  With a partner, in 15 minutes do as many rounds as you can of:

30" Box Jump - 10 reps

Medicine Ball Wall Ball - 30 reps

Pullup - 30 reps

Close Grip Pushup - 30 reps (tips of thumbs about 2" apart)

Air Squat - 60 reps

Double Under - 60 reps

Run 200 meters

Only one partner is working at a time.  The number of reps is the total

for both partners.  Divide up the reps however you like.