Workout group
About a dozen people showed up.
Warm up
Standard fair.
Pre-Work
Jump Circuit seemed like 30 seconds of work
jump and stick, jump tuck and stick, squat jump and stick, broad jump, step and vertical jump and ran the length and back of the tennis court between each round of jumping.
Work
Weight Room
Deadlift
Romanian Deadlift
Bent over row
hang pull
hang squat clean
push press
lunge on each side with bar in front rack
1 rep of each, 135# and as many rounds as possible in 15 minutes. I questioned myself on this one, because I've commited to using 135# in these kinds of situations, but, watching others crank through the reps with lighter weights, I'm just not sure which is better.
Bonus
everybody holds either a dead bug in the case of v-ups, or a high plank in the pushups, each person takes a turn doing the reps, so all around the circle with 1 rep, and then 2 reps and so on.
v-up circle 1,2,3,2,1
push up circle 1,2,3,4,3,2,1
Dead bugs start to really crinkle up as muscles cramp, planks turn into down dog likewise.
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