A1. 1 1/4 Front squat
3 x 3; starting at 60% of your 1rm
A2. Banded pull aparts
10-12 x 3
Sled push + AD

Sled push 25 meters@275/185
Standing sled pull 25 meters@275/185
Airdyne 1:00@90%
x 4

Use the white rope to pull the sled. You will be standing in one place, pulling the sled towards you. You may add weight to the sled push and pull if you feel it’s a bit on the easy side. You may also subtract weight if you are having a hard time moving the sled.