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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - 3 sets x 10 reps at 60% of 1RM

#2  With a partner, do 3 rounds of:

Air Squat                        42-36-30 reps

1" Deficit Pushup            25 reps

Inverted Row                   20 reps

DB Thruster                     12-18-24 reps

Double Under                  40 reps

BB Curl                           15 reps

Only one partner is working at a time.

Partner A does 42 air squats then Partner B does 42 air squats.

Then Partner A does 25 deficit pushups, then Partner B does 25 deficit

pushups, etc.