A. Back squat – 6×2@85%.

B. We are going to be doing some testing to see where you’re at in terms of pulling strength, so this is the first in that series. Your goal is 5 sets of 15 of this movement, the hinge row (video). If you cannot do sets of 15 at a controlled pace, just do as many as you can, and note the number. Perform a 30 second lat stretch on each arm in between work sets.

C. 10 minutes of double-under practice. If you are relatively proficient at these and want to make this a challenge, your score will be the sum of your three longest unbroken sets.