3/5/22

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

BB Bench Press - 10 reps (light weight)

Unweighted BB Back Squat - 15 reps

#1  BB Bench Press

4 sets x 8 reps at 72.5% of 1RM

1 set x as many reps as you can at 72.5%

#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 Bench Press - 15 reps

Pushup - 20 reps

Goblet Squat - 20 reps

Air Squat - 25 reps

ALTERNATE EXERCISES BETWEEN PARTNERS.

One partner is working at a time.

Partner A runs 100 meters, then Partner B does pullups.

Partner A does rows, then Partner B does DB incline.

Partner A does pushups, then Partner B does goblet squats.

Partner A does air squats, then Partner B runs, etc.

#3  BB Rack Press - 5 sets x 6 reps.

Start light then add weight each set.