9/9/21

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

2 sets x 8 reps at 72.5% of 1RM

1 set x 8+ reps at 72.5%

For the set of 8+, leave at least 1-2 reps in the tank.

#2  With a partner, in any order and any combination, do:

BB Clean Grip Deadlift - 40 reps at 225 lbs

Sledgehammer VS Tire - 40 reps each side

Medicine Ball Wall Ball - 40 reps

DB Row - 40 reps each side (60 pound DB or heavier)

Pushup - 60 reps

PARTNER A WORKS EVEN MINUTES.

PARTNER B WORKS ODD MINUTES.

Number of reps is the TOTAL for both partners.