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A. Back squat – 5×3@84%.

B. 3 sets of max effort ring rows. The catch? The tempo will be: fast pull, 3 seconds at the top, 3 seconds at 90 degrees, and 3 seconds at full elbow extension.

C. Single leg deadlift (2 hand) – 3×5, heaviest weight possible.

D. 3×5-10 reps of parallette shoot-throughs.

B, C, and D may be done in any order.