Yearlong (Ph V-B, W III)
Sit at a lat-pulldown station and grab the handle with a shoulder-width grip. 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). Choose a relatively light weight and perform reps for 30 seconds, and then rest 30 seconds. Then go on to the dumbbell jump squat.