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A. Back squat – 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%.

B. Pull-ups – 8×2 every 35 seconds.

C. 10 rounds of:

Sprint one length of the parking lot and walk back.

Warm up well for this. Feel free to use the first 2-3 rounds to ease into an all-out effort.

D. 3 attempts at a max distance farmer’s carry with two dumbbells (60# for men, 40# for women). No hook grip. Make those forearms burn.