3/29/22

Warmup - Do 2 rounds of:

DB Row - 10 reps each side (light weight)

BB Bench Press - 10 reps (light weight)

Air Squat - 15 reps

#1  BB Bench Press 

4 sets x 6 reps at 82.5% of 1RM

1 set x as many reps as you can at 82.5%

#2  With a partner, in 15 minutes, do as many

rounds as you can of:

American Kettlebell Swing - 15 reps

DB Farmer's Walk - 50 meters

Medicine Ball Wall Ball - 15 reps

DB Thruster - 15 reps

Pullup - 15 reps

Cable Row - 15 reps

Run 100 meters

ALTERNATE EXERCISES BETWEEN PARTNERS.

Only one partner is working at a time.

Partner A does kettlebell swing, then Partner B does farmer's walk.

Partner A does wall ball, then Partner B does thrusters.

Partner A does pullups, then Partner B does rows.

Partner A runs, then Partner B does kettlebell swings, etc.

#3  BB Incline Bench Press - 5 sets x 6 reps

Start light then add weight each set.