4 @ weight 1 (2L, 2R, light)
4 @ weight 2 (2L, 2R, medium)
1L, 1R x 4 (If windmill 1RM mirrors your TGU 1RM) or
2L, 2R x 2 (If windmill weight is lighter)
Weight goes up each set.
Rest as needed between sets (no less than 1 minute).
Then, with a partner:
8 Slam ball (20lb. W, 30lb. M)
Each partner performs 4 rounds of slam ball and 4 rounds holding tight at the bottom of a squat, alternating each round- As soon as 8 reps are complete, roles switch immediately. Duration is short, pace should be furious.