A. Seated DB press with 31X1 tempo (3 second negatives) – Every 90 seconds for 8 rounds, do 5-7 reps. Increase weight or total reps from last week.

B. This is a workout called “Joker” (not sure why exactly):

1 toes-to-bar, 10 deadlifts (bodyweight OR 50% of your 1 rep max, whichever is less)

2 toes-to-bar, 9 deadlifts

etc. to

10 toes-to-bar, 1 deadlift.