Put the fun in Friday

Hopefully during the last week you’ve all had some time to rest, or recover, take a break for a while, or maybe it was no big deal and it’s been business as usual.

Now that the Open (testing) is over, it’s time to get back to our training.

Training is very different than testing.  This is where the real work is done.

This is where you get back to basics, work on your technique, and your consistency with that technique.

This is also a chance to plug the holes in your game.  The movements that challenged you or caused you to fail during testing, are now the ones that provide an opportunity for growth for the next time you test.

Training is still a time where we shouldn’t be afraid to fail or push ourselves to the red line as well.  Pushing the boundaries during training is how we can stimulate new growth in the right ways.

As long as our primary focus during this time is our consistent proper technique, then every day will continue to be a “personal record” even if not measured by weight!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: PRE-WOD SKILL: EMOM 5 – PULL UP PROGRESSION

C: Strength, Technique & Development: Tempo Back Squats

(E3MIN x 5 SETS)
Back Squats x 6 Reps @ 50X1; Rest 20 Seconds

12 DB Walking Lunges (each leg)

D: WOD: FOR TIME
800 M RUN
21 THRUSTERS (95/65#)
12 TOES TO BAR
400 M RUN
15 THRUSTERS
9 TOES TO BAR
200 M RUN
9 THRUSTERS
6 TOES TO BAR

Fusion (6:30pm):

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: PRE-WOD EMOM 5: PULL UP PROGRESSION

C: Strength, Technique & Development: GERMAN VOLUME BENCH PRESS (20 min)

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets. Lift @ 70-75% of 1RM.

D: STATION ROTATION – ALT EMOM x 4 SETS (16 minutes)

MIN 1: ROW :45 SEC MAX EFFORT
MIN 2: MUSCLE UPS (Sub Dips Var.) – MAX REPS
MIN 3: DOUBLE UNDERS
MIN 4: DB BURPEE – to – DB OH PRESS – MAX REPS

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility: 

Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: AMRAP 15

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS
Hopefully during the last week you’ve all had some time to rest, or recover, take a break for a while, or maybe it was no big deal and it’s been business as usual.

Now that the Open (testing) is over, it’s time to get back to our training.

Training is very different than testing.  This is where the real work is done.

This is where you get back to basics, work on your technique, and your consistency with that technique.

This is also a chance to plug the holes in your game.  The movements that challenged you or caused you to fail during testing, are now the ones that provide an opportunity for growth for the next time you test.

Training is still a time where we shouldn’t be afraid to fail or push ourselves to the red line as well.  Pushing the boundaries during training is how we can stimulate new growth in the right ways.

As long as our primary focus during this time is our consistent proper technique, then every day will continue to be a “personal record” even if not measured by weight!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: PRE-WOD SKILL: EMOM 5 – PULL UP PROGRESSION

C: Strength, Technique & Development: Tempo Back Squats

(E3MIN x 5 SETS)
Back Squats x 6 Reps @ 50X1; Rest 20 Seconds

12 DB Walking Lunges (each leg)

D: WOD: FOR TIME
800 M RUN
21 THRUSTERS (95/65#)
12 TOES TO BAR
400 M RUN
15 THRUSTERS
9 TOES TO BAR
200 M RUN
9 THRUSTERS
6 TOES TO BAR

Fusion (6:30pm):

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: PRE-WOD EMOM 5: PULL UP PROGRESSION

C: Strength, Technique & Development: GERMAN VOLUME BENCH PRESS (20 min)

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets. Lift @ 70-75% of 1RM.

D: STATION ROTATION – ALT EMOM x 4 SETS (16 minutes)

MIN 1: ROW :45 SEC MAX EFFORT
MIN 2: MUSCLE UPS (Sub Dips Var.) – MAX REPS
MIN 3: DOUBLE UNDERS
MIN 4: DB BURPEE – to – DB OH PRESS – MAX REPS

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility: 

Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: AMRAP 15

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS
Yes, I know the picture above is blurry…but it’s the only one I could find of Coach Jose & Coach Bryan together…

…and I needed a photo of those two together.

Why?

So I can throw the spotlight on these two guys for a second and give them some kudos!

In case you didn’t know it, yesterday was Coach Bryan’s birthday! #happybelated29.  Bryan has been a member coming up on 5 years, and has been coaching with us for about 2 years now.

I’m not just tossing him in here to celebrate his birthday though…maybe next year for his 30th.

The reason I mention him is because in addition to his hair game always being on point, his great attitude, ever ready smile, gentle demeanor, kindness, and great coaching, he’s also stepped up recently to help behind the scenes!

Bryan has helped fill in the void left when Katie recently moved to Arizona to begin a new chapter in her life.  He’s been doing a great job, and I figured when better than his bday to give him a little love.  Next time you see him, throw some love his way too!

Next up is Coach Jose.  He’s as OG.  Been here over 5 years, and pretty much coaching since the beginning.  This guy is a powerhouse of knowledge, and there’s a reason he’s the #olypoet.

I wanted to highlight Jose to congratulate him on completing his USAW certification this past weekend at Waxman’s Gym!  Jose has always been a gifted Olympic weightlifter and has sought to broaden his knowledge in that field.

His certification this past weekend only adds to the breadth of that foundation, and I’m excited for that new knowledge to be shared with and benefit all of you.

…but that’s not all!

This weekend (#backtoback) Jose will be traveling to NorCal to get his CrossFit Strongman certification!  Later this summer, CrossFit High Voltage for the first time EVER will be adding a rotating weekend class for Strongman!

Lots more to come on that in a few months, but the foundation is being laid now and I couldn’t be more excited!

Make sure if you see these guys around the gym to dig into their brains & throw them a high five!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: Pre-WOD Skill: EMOM 5 – PULL UPS

C: Strength, Technique & Development – WEEK 1 – HANG CLEAN

Drill #1: 3 Reps of “Arch Angel” Drops w/ 10 sec hold
Drill #2: Review Points of Performance – 5 Reps on Coach Cue
– Vertical Dip
– Torso Hinge (to knee/below)
– Superman Pull (Sweep)
– Hit & Catch (via arch angel)
Drill #3: PRACTICE
E30SEC x 3 MINUTES do 1 x HANG CLEAN.

WOD: “DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

* NOTE – SCALE LOAD AS NEEDED
* Women’s Rx is #105

 

Fusion (6:30pm):

Group Warmup & Mobility:

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry!

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS – 4 MINUTES)

momWOD:

Group Warmup & Mobility

Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: GYMNASTICS PROGRESSION – PULL UPS WEEK 1 (15 MINUTES)
View Progression Document and Determine Level (Test In)

C: WOD: “WE BE RUNNIN'” (Map 1 Intro)

12 Sets: (24 Min)
40 Sec Run @ 91-96% Perceived Effort**
Rest 1:20 – in this time, walk back to start line, slowly.

AIR ASSAULT SUBSTITUTION:

5:00 BIKE / 2:00 REST
4:00 BIKE / 1:30 REST
3:00 BIKE / 1:00 REST
2:00 BIKE / 0:45 REST
1:00 BIKE / 0:30 REST

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: PRACTICE – COMPLETE 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS – AS APPLIED TO BARBELL – BENCH PRESS

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C: WOD – THE PRESS – AS APPLIED TO WOD

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MINUTE
x 3 SETS

 
Hopefully during the last week you’ve all had some time to rest, or recover, take a break for a while, or maybe it was no big deal and it’s been business as usual.

Now that the Open (testing) is over, it’s time to get back to our training.

Training is very different than testing.  This is where the real work is done.

This is where you get back to basics, work on your technique, and your consistency with that technique.

This is also a chance to plug the holes in your game.  The movements that challenged you or caused you to fail during testing, are now the ones that provide an opportunity for growth for the next time you test.

Training is still a time where we shouldn’t be afraid to fail or push ourselves to the red line as well.  Pushing the boundaries during training is how we can stimulate new growth in the right ways.

As long as our primary focus during this time is our consistent proper technique, then every day will continue to be a “personal record” even if not measured by weight!


Monday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: PRE-WOD SKILL: EMOM 5 – PULL UP PROGRESSION

C: Strength, Technique & Development: Tempo Back Squats

(E3MIN x 5 SETS)
Back Squats x 6 Reps @ 50X1; Rest 20 Seconds

12 DB Walking Lunges (each leg)

D: WOD: FOR TIME
800 M RUN
21 THRUSTERS (95/65#)
12 TOES TO BAR
400 M RUN
15 THRUSTERS
9 TOES TO BAR
200 M RUN
9 THRUSTERS
6 TOES TO BAR

Fusion (6:30pm):

Movements rotate EMOM for 15 MINUTES (5 SETS). P1 Works for AMRAP 30 SEC, then rests while P2 works for AMRAP 30 SEC. Mirror movements.

PART A: Partner Up (You Go / I Go) (15 MINUTES)

PULL UPS (Sub RING ROWS)
PUSH UPS
AIR SQUATS

REST 1 MINUTE

PART B: Same format as above, new movements (15 MINUTES):

KB SWINGS
SIT UPS
BURPEES

REST 1 MINUTE

momWOD:

3 SETS:
A1: Ring Rows @ 40X2; 4-6 Reps; rest 20 Sec
A2: Single Arm DB Waiter’s Carry x 30 Feet Each Arm; rest 20 sec
A3: 30 Sec Max Compression hold; rest 60 sec

WOD: STATION ROTATION – ALT EMOM x 5 SETS (15 MINUTES)

MIN 1: AIR ASSAULT – 20 SEC MAX EFFORT / 40 SEC REST
MIN 2: KB SWINGS
MIN 3: BURPEE BOX JUMPS/ STEP UPS


Tuesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: PRE-WOD EMOM 5: PULL UP PROGRESSION

C: Strength, Technique & Development: GERMAN VOLUME BENCH PRESS (20 min)

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

Advanced may run a 7 Rep / 7 Set scheme, with 2 Min. Rest between sets. Lift @ 70-75% of 1RM.

D: STATION ROTATION – ALT EMOM x 4 SETS (16 minutes)

MIN 1: ROW :45 SEC MAX EFFORT
MIN 2: MUSCLE UPS (Sub Dips Var.) – MAX REPS
MIN 3: DOUBLE UNDERS
MIN 4: DB BURPEE – to – DB OH PRESS – MAX REPS

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility: 

Strength, Technique, & Development:

3 SETS:
A1: ROMANIAN DEADLIFT @ 30X1; 6 Reps; rest 30 sec
A2: PENDLAY ROW x 8 REPS; rest 60 sec

WOD: AMRAP 15

15 KB SWINGS
15 BOX JUMP/ STEP UPS
15 SIT UPS
Yes, I know the picture above is blurry…but it’s the only one I could find of Coach Jose & Coach Bryan together…

…and I needed a photo of those two together.

Why?

So I can throw the spotlight on these two guys for a second and give them some kudos!

In case you didn’t know it, yesterday was Coach Bryan’s birthday! #happybelated29.  Bryan has been a member coming up on 5 years, and has been coaching with us for about 2 years now.

I’m not just tossing him in here to celebrate his birthday though…maybe next year for his 30th.

The reason I mention him is because in addition to his hair game always being on point, his great attitude, ever ready smile, gentle demeanor, kindness, and great coaching, he’s also stepped up recently to help behind the scenes!

Bryan has helped fill in the void left when Katie recently moved to Arizona to begin a new chapter in her life.  He’s been doing a great job, and I figured when better than his bday to give him a little love.  Next time you see him, throw some love his way too!

Next up is Coach Jose.  He’s as OG.  Been here over 5 years, and pretty much coaching since the beginning.  This guy is a powerhouse of knowledge, and there’s a reason he’s the #olypoet.

I wanted to highlight Jose to congratulate him on completing his USAW certification this past weekend at Waxman’s Gym!  Jose has always been a gifted Olympic weightlifter and has sought to broaden his knowledge in that field.

His certification this past weekend only adds to the breadth of that foundation, and I’m excited for that new knowledge to be shared with and benefit all of you.

…but that’s not all!

This weekend (#backtoback) Jose will be traveling to NorCal to get his CrossFit Strongman certification!  Later this summer, CrossFit High Voltage for the first time EVER will be adding a rotating weekend class for Strongman!

Lots more to come on that in a few months, but the foundation is being laid now and I couldn’t be more excited!

Make sure if you see these guys around the gym to dig into their brains & throw them a high five!


Wednesday’s Training:

CrossFit:

A: Group Warmup & Mobility:

B: Pre-WOD Skill: EMOM 5 – PULL UPS

C: Strength, Technique & Development – WEEK 1 – HANG CLEAN

Drill #1: 3 Reps of “Arch Angel” Drops w/ 10 sec hold
Drill #2: Review Points of Performance – 5 Reps on Coach Cue
– Vertical Dip
– Torso Hinge (to knee/below)
– Superman Pull (Sweep)
– Hit & Catch (via arch angel)
Drill #3: PRACTICE
E30SEC x 3 MINUTES do 1 x HANG CLEAN.

WOD: “DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

* NOTE – SCALE LOAD AS NEEDED
* Women’s Rx is #105

 

Fusion (6:30pm):

Group Warmup & Mobility:

AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry!

P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
P3: ROW

CASH OUT – TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS – 4 MINUTES)

momWOD:

Group Warmup & Mobility

Barbell Strength:

3 SETS:
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec

WOD: 3 ROUNDS FOR TIME (Kinda looks like “Nancy” but only 3 rounds…)

400 M RUN
15 OH SQUATS


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility

B: GYMNASTICS PROGRESSION – PULL UPS WEEK 1 (15 MINUTES)
View Progression Document and Determine Level (Test In)

C: WOD: “WE BE RUNNIN'” (Map 1 Intro)

12 Sets: (24 Min)
40 Sec Run @ 91-96% Perceived Effort**
Rest 1:20 – in this time, walk back to start line, slowly.

AIR ASSAULT SUBSTITUTION:

5:00 BIKE / 2:00 REST
4:00 BIKE / 1:30 REST
3:00 BIKE / 1:00 REST
2:00 BIKE / 0:45 REST
1:00 BIKE / 0:30 REST

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: PRACTICE – COMPLETE 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS – AS APPLIED TO BARBELL – BENCH PRESS

German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.

C: WOD – THE PRESS – AS APPLIED TO WOD

AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS

REST 1 MINUTE
x 3 SETS

 
Fridays at CrossFit High Voltage are one of the best days of the week!

The Open might be over, but community never dies and every Friday we have partner WOD all day at the gym.

The great thing about Friday is that if you’re beat up from the rest of the week, it’s a good opportunity to share the work with a friend.  It builds camaraderie and lets you get back to just having fun and sweating!

Feeling fresh? No problem!  Maybe you trained harder earlier in the week, took Thursday off, and now you’re ready to hit it hard.  That’s definitely an option on Friday too.  You could even choose to fly solo.

It’s all about choices and fun!  No reason not to end your week & begin your weekend the right way!

Regular schedule this weekend:

  • Saturday @ 9am: Shred Sesh
  • Saturday @ 9am: CrossFit Kids
  • Saturday @ 10am: Oly Drills for Skills
  • Sunday @ 10am: Energizer

Friday’s Training:

CrossFit:

Group Warm-Up & Mobility

ON A RUNNING CLOCK…(31 MINUTES):

Alternating Partner Tabatas: Full Tabata at each movement.  Partners alternate rounds:

  • SLAM BALL
  • DOUBLE UNDERS
  • KB SWINGS
  • BURPEE BOX JUMPS

REST 3 MINUTES

5 MIN AMRAP (Parnters alternate rounds):

  • 4 PUSH-UPS
  • 8 AIR SQUATS
  • 16 SIT-UPS

REST 2 MINUTES

5 MINUTE AMRAP (Partners work together/split work as they want):

  • 10 DB SNATCH
  • 20 TOES 2 BAR
  • 30 WALL BALL

Fusion (6:30pm):

Group Warmup & Mobility – Per Coach

IN 12 MINUTES:
AMRAP LADDER # 1: Add 1 x 10 M Shuttle Run each round.

5 BURPEES
10 M SHUTTLE RUN (+ 1 EACH ROUND)*
10 x KB SWINGS

REST 2 MINUTES

IN 12 MINUTES:
AMRAP LADDER #2: Add 10 Reps Jump Rope (Singles or Doubles) to each round.

5 SQUAT JUMPS
10 Single or Double Unders (+10 Reps each round)*
10 x SIT UPS

momWOD:

Group Warmup & Mobility – Per Coach

PART 1: 2 MIN SHUTTLE RUNS + 2 MIN ROW + 2 MIN JUMP ROPE x 2 SETS – Cardioresp. prep and blood flow!

PART 2: PARTNER LADDERS – YOU GO I GO (28 MINUTE PROGRAM)

Partners face off and mirror each others’ sets.

STATION 1: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

BURPEES

REST 1 MINUTE / ROTATION

STATION 2: BREAKOUT CINDY
EMOM 6 – PARTNERS ALTERNATE :30 WORK / :30 REST CYCLE OF MOVEMENTS

P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)
x
2 SETS (6 MINUTES)

REST 1 MINUTE / ROTATION

STATION 3: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP)

BOX JUMP / STEP UPS

REST 1 MINUTE / ROTATION

STATION 4: BREAKOUT CINDY
EMOM 6 – PARTNERS ALTERNATE :30 WORK / :30 REST CYCLE OF MOVEMENTS

P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)
x
2 SETS (6 MINUTES)

REST 1 MINUTE / ROTATION