8/19/21

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 15 reps.

Then take off 10% and do 2 more sets x 15 reps.

#2  Start at timer.

EVEN minutes - BB Ground to Overhead - 3 reps at 135 lbs, then Burpees

ODD minutes - DB Row - 6 reps each side at 60 lbs or heavier, then Med Ball Wall Balls

You are done with #2 when you complete 50 Burpees and 50 Wall Balls.

#3  Pushups - With a partner, do 200 total pushups.

Only one partner is working at a time.  (Each partner does 100.)