10/3/21

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

THEN do:

BB Back Squat with a 5 second PAUSE at the bottom of each rep

3 sets x 3 reps at 40% of 1RM

#1  BB Back Squat - regular tempo

Do as many warmup sets as you like, then:

1 set x 5 reps at 75% of 1RM

1 set x 5 reps at 80%

1 set x as many reps as you can at 85%

#2  In 15 minutes, with a partner, do as many rounds as you can of:

DB Ground to Overhead - 4 reps each side

Sledgehammer VS Tire - 8 reps each side

DB Thruster - 12 reps

Pushup - 16 reps

DB Row - 20 reps (10 reps each side)

Air Squat - 24 reps

Double Under - 28 reps

ALTERNATE EXERCISES.  

ONLY ONE PARTNER IS WORKING AT A TIME.

Partner A does ground to overheads, then Partner B does Sledgehammer.

Partner A does thrusters, then Partner B does pushups.

Partner A does rows, then Partner B does air squats.

Partner A does double unders, then Partner B does ground to overheads.