Workout: The "Big 55" (from gymjones.com, created by Dan John)
Bench + Goblet Squat + Box Jumps + Pull-Ups + Dead Lift
reps: 10-9-8-7-6-5-4-3-2-1
That means, do 10 reps of all exercises, then move on to 9 reps of each, then 8, etc.
Its supposed to be timed; we didn't time it, but we definitely tried to get it done as quickly as possible - aka, no rest, or very little between sets.
What we used:
Bench: 95 lbs.
Goblet Squat: 55 lbs. dumbell
Box Jumps: 24" box
Dead Lift: 135 lbs.
Picture of the Goblet Squat:
This is not all the way down... the outsides of your elbows should touch the insides of your legs at your lowest point.... and keep the head up.
Abs
We finished with abs... we just all picked an exercise each time and did it, and went around 3 times. Basically, we just did mad different ab exercises... mix it up and try out some new stuff.
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