8/4/21

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  Do 10 rounds of:

EVEN minutes - BB Back Squat - 3 reps at 65% of 1RM

ODD minutes - Box Jump

For the box jumps, 

Rounds 1-4, do 3 reps at 30"

Rounds 5-7, do 2 reps and add height

Rounds 8-10, do 1 rep and add height again

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

Run 100 meters

Pullup - 10 reps

BB Row - 15 reps 

DB Incline - 15 reps

Pushup - 20 reps

American Kettlebell Swing - 20 reps

Air Squat - 25 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

Only one partner is working at a time.

Partner A runs, then Partner B does Pullups.

Partner A does BB Row, then Partner B does DB Incline.

Partner A does Pushups, then Partner B does Kettlebell Swings.

Partner A does Air Squats, then Partner B runs, etc.