A1. Tempo Front Squat – 3-3-3-3-3@70% or above; 4 Sec decent, 2 sec pause a bottom, 1 sec pause at the top. Tempo is on the first rep only.
A2. Choose One:
The following movements are all for max reps; leave some gas in the tank, do not go to failure
Strict Chest to Bar Pull-Ups x 5
Pull-Ups x 5
Banded Pull-Ups(green or purple band) x 5
Inverted Row(chest to bar) x 5
*Complete A1, Rest :30 Sec, Complete A2, Rest :45 Sec after completing A2 and going back to A1.
B. Extra(choose 1-3
Bat wings – 10 x 3 sets
L-Sit – :10-20 sec x 8, rest :10-20 sec between efforts
Biceps Curl – 8-10 x 4