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.