4/23/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press

Do as many warmup reps and sets as you like.

Work up to a max single.

Then take off 15% and do 3 sets x 3 reps.

#2  Working with a partner.  Each partner will do:

Pushup              10 sets x 15 reps

Pullup                8 sets x 8 reps

DB Thruster      6 sets x 10 reps

BB Deadlift       4 sets x 10 reps

Alternate sets with your partner.

Only one partner is working at a time.  Partner B

rests while Partner A works and vice versa.  

Partner A does 15 pushups, then Partner B does 15 pushups,

alternating back and forth until each partner has done 10 sets.

Then immediately begin the pullups. 

Partner A does 8 pullups, then Partner B does 8 pullups, 

alternating back and forth until each partner has done 8 sets.

Then continue the pattern with thrusters and deadlifts.