A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds
B. 2 Sets
B1. Banded 3 point pull-up x 2-5 reps
*Rest 1 min between sets
*Pause each point for 1 full second
C. 3 Sets
C1. Banded chin-up x 3-6 reps
*Rest 45 seconds between sets
*If you can do 3 without a band, do these without
D. 4 Sets
D1. Ring/TRX rows x 15 reps
D2. Rocking plank x 30-40 seconds
*Rest 30 seconds between sets