A. Kettlebell Goblet Squat @20x1; 20RM - 20 Rep maximum at 2 seconds down, no pause on the bottom, explode up as fast as you can and only one second on the top. If you take more than 1 second on the top then the set is terminated.
B. Strict Pull Ups @30x1; Max reps - Explode up as fast as you can pulling the bar to your throat, hold for one full second, then take 3 seconds to lower yourself. No pause on the bottom.
C. Powell Raise @3010; 8RM per arm - complete one arm at a time - HOW TO VIDEO
D. Trap 3 Raise @3010; 8RM - HOW TO VIDEO