10min warmup. Spend time on lats, rotator cuff and doing some dynamic movements to get heart rate up.

Block 1: 50+ mins

This workout is a partner style workout. It is a “you go, I go” workout. This means that one person is always doing reps at a time and you will alternate back and forth however you choose to break it up.

If you do not have a partner, you can break the reps up in half. Either work through it as quickly as you can or break your reps up how you choose and add in rest time that equals what your work time was.

Choose either the lower black reps or the higher blue reps. Complete all the reps of one exercise before moving on to the next.