12/5/21

Warmup - Do 2 rounds of:

DB Reverse Fly - 9 reps

BB Bench Press - 12 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press - work up to a moderately heavy set of 9 reps.

Go heavier than your top set of 12 reps from 11/29/21.

Then take off 10% and do 3 more sets x 9 reps.

#2  BB Back Squat - 2 sets x 12 reps at 90% of top weight from 12/2/21.

#3  With a partner, in 12 minutes, do as many rounds as you can of:

DB Waiter's Walk - 50 meters

Goblet Squat - 16 reps

Pullup - 8 reps

Burpee - 8 reps

Pushup - 16 reps

Only one partner is working at a time.

ALTERNATE exercises with your partner.

Partner A does waiter's walk, then Partner B does goblet squats.

Partner A does pullups, then Partner B burpees.

Partner A does pushups, then Partner B does waiter's walk, etc.

For the waiter's walk, have a DB in each hand.  One hand overhead,

one hand at your side for 25 meters, then switch hands.