Saturday

 "Swolmate Sesh"If possible find a partner.  Share a bar.  While your partner works, you rest and change weights etc. :)
A1. Back Squats - 8,6,4. Build
Rest 30 sec
A2. SB jump lunges - 10-12 reps
Rest 30 sec X 3 sets
B1. Bench Press - @2121, 5 reps, sm build.
Rest 30 sec
B2. 6-8 Clapping Push-Ups
Rest 30 sec X 3 sets
C1. Dual DB Bent Row 10 alt reps
Rest 30 sec
C2. SB half moons - 10-12 alt reps
rest 30 sec X 3 sets
+
Row 500m for time
rest 90 sec
x2