Yearlong (Ph II, W III)
3C Lat Pulldown
Sit at a lat-pulldown station and grab the handle outside shoulder width. Pull the bar down to your collarbone, and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). Perform reps for 20 seconds straight, and then rest 10 seconds. Then go back to the jump squat and repeat the circuit twice more (three total sets for each exercise).