6/16/23

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 - regular tempo

4 sets x 7 reps at 77.5% of 1RM

1 set x as many reps as you can at 77.5%

#2  With a partner, in 20 minutes, do as many 

rounds as you can of:

BB Deadlift               10 reps

BB Row                     12 reps

DB Bench Press        14 reps

DB Thruster              16 reps

Double Under            30 reps

Alternate exercises with your partner. 

Only one partner is working at a time.

Partner A does 10 deadlifts, then

Partner B does 12 rows.

Partner A does 14 reps of DB Bench, then

Partner B does 16 thrusters.

Partner A does 30 double unders, then

Partner B does 10 deadlifts, etc.