Warmup - Do 3 rounds of:
Pullup - 5 reps
Pushup - 10 reps (not hand release)
Air Squat - 15 reps
#1 BB Bench Press
Work up to a heavy single.
Then take off 15% and do 2 sets x 2 reps.
#2 With a partner, in any order and any combination, do:
Sledgehammer VS Tire - 40 reps each side
Medicine Ball Wall Ball - 60 reps
BB Row - 80 reps
Hand Release Pushup - 100 reps
Only one partner is working at a time.
Number of reps is total for both partners.
Partner A works EVEN minutes.
Partner B works ODD minutes.
#3 BB Bench Press + NEGATIVE
1 set x 8 reps + 1 Negative rep
1 set x 5 reps + 1 Negative rep
1 set x 3 reps + 1 Negative rep
On the negatives, take 10 seconds to lower the weight.
Have your partner count for you, and then help you
rerack the weight.
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