Warm up good, yeah.
Part 1
3 rounds
10 pull ups10 push ups
10 sit ups
10 squats
10 back extensions
Part 2
Partner workout
20 minutes of:
7 burpees
7 kettle bell swings
7 wall balls
7 deadlifts
Only one guy can be working at a time. Organize it how you want.
Part 3
3 sets
Max effort push ups.
Rest PRN
Stretch and all that good stuff
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