A. Press – Find your 3 rep max.
B. With the same weight, do 3×3 push presses with a slow negative on each rep.
C. With a partner:
6 rounds of: 1 length (of the parking lot) sled pull (bodyweight for men, 3/4 bodyweight for women) each, then both rest approx. 30 seconds
(These should essentially be sprints. Your partner should be waiting at your finish line to start their pull.)
Repeat the same process but going backwards (facing the sled, but without a row — just move your feet and wait for the screams delightful feeling in your quads).