<p>Athletes will be working back-and-forth between tempo Front Squats<br />and Strict Chin-ups. Cue athletes to brace and squat for a negative<br />of 3 seconds and then stand while breathing out through pursed lips<br />simultaneously. Instruct athletes to breathe into the midsection rather<br />than the chest to avoid causing lightheadedness during the prolonged time under tension. For weighted chin-ups, athletes should use 50% of the weight of their 1 rep max weight used during test week. For athletes who cannot perform weighted chin-ups, have them perform banded pull-ups that will allow for 5 quality reps but not a 6th rep, or 5 chin-up negatives with as much control as possible.</p>