A. Back Squat – building to heavy single

B. Reverse lunges 3 rounds of 5 reps per leg (use a barbell for weight; complete all at 45% of your max back squat for the day)

C. 3 rounds of 5 second eccentric Push-ups. Complete max reps for each round. (count to 5 seconds on the way down, come back up fast)

D. 3 rounds of 30 seconds each:
Hollow holds
V-ups
Heel Taps
Flutter Kicks