Row - 10 reps
Standing BB Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat - regular tempo
6 sets x 3 reps
Start with a moderate weight then add weight each set.
#2 With a partner, in 20 minutes, do as many rounds as you can of:
Partner A - BB Ground to Overhead - 3 reps then Burpee - 9 reps
Partner B - BB Ground to Overhead - 3 reps then Burpee - 9 reps
Partner A - Run - 100 meters then DB Row - 10 reps each side
Partner B - Run - 100 meters then DB Row - 10 reps each side
Only one partner is working at a time.
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