There are two mini-sections to this workout. An upper body focus and a lower body.
Here's the circuit as a whole:
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1 negative pushup (8 seconds)
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20 shoulder taps
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3 pushups
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1negative squat (8 seconds)
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20 bear squats
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3 goblet squats
Finish with one as slow as you can go negative pushup and squat.
You'll do each exercise straight through and try to get as many rounds as you can.
While this workout is an AMRAP (as many arounds as possible)... that's not the primary focus.
Your Primary Workout Goal
At the end of the 5 minutes... you'll do one more negative pushup and negative squat.
Your focus should be to make these as slow as you possibly can.
