A.

Overhead squat @ 3011; 6-8 reps x 3 sets. Rest 1 minutes b/w sets. (use 65% of 1-RM or start with moderately heavy weight)

B.

Barbell front rack reverse lunge @ 20X1; 6-8 reps/leg x 3 sets. Rest 1 min b/w sets.

C.

Complete the following for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pull-ups (55)

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 burpees (110)

Alternate between the two exercises as you work your way down the ladder.