A1.
lunge (rear leg elevated)
3x 8 / side
*load goblet style
*rest 45 sec

A2.
pull-up negatives
3×5 @ 5112
*rest 45 sec
*performance progressions are: first, unloaded jump thru concentric and control eccentric at tempo > second, unloaded pull through concentric and control eccentric at tempo > third, loaded set-up at top of ROM and control eccentric at tempo > fourth, loaded pull thru concentric and control eccentric at tempo

B1.
hollow rock + arch rock
3x 15 / each
*rest 45 sec

B2.
wrist elevator
3x 1-2
*rest 45 sec

B3.
banded good morning
3×50
*rest 45 sec