5/8/23

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

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Tempo PAUSE Squat - 4 sets x 5 reps

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

then regular tempo on the way up.  Start light then add weight 

for sets 2, 3 and 4.  

#2  With a partner, in 20 minutes, do as many rounds as you can of:

Medicine Ball Wall Ball - 20 reps

American Kettlebell Swing - 15 reps

Sledgehammer VS Tire - 8 reps each side

Inverted Row - 15 reps

Air Squat - 30 reps

Double Under - 40 reps

DB Farmer's Walk - 50 meters

ALTERNATE EXERCISES.  Only one partner is working at a time.

Partner A does wall balls, then Partner B does kettlebell swings.

Partner A does sledgehammer, then Partner B does inverted row, etc.