Saturday

Equipment

- Bench
- Pair of DBs for bench Press
- Rower
- Plates for adjusting the bench decliine/incline
- Pair of KBs for Alternating Bent Row
- Box for jumping on

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Warm-up


Movement review and set-up
 

9/12/2020 - Fitness A

Partner Workout

30 x DB Crush Bench Press ♂ 50-lb /♀ 35-lb
200m Run (together)

40 Cal Row
30 x Decline DB Bench Press
200m Run (together)

50 x Alternating KB/DB Bent Row ♂ 53-lb KB /♀ 35-lb KB
40 Cal Row
30 x Incline DB Bench Press
200m Run (together)

60 x Box Jump
50 x Alternating KB/DB Bent Row  
40 Cal Row
30 x Alternating DB Bench Press (L+R=1)
200m Run (together)

70 x Pull-Up
60 x Box Jump
50 x Alternating KB/DB Bent Row
40 Cal Row
30 x DB Bench Press
200m Run (together)


*One person working at a time except for the runs


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