Note: next week is the final week of the program, so this session will be somewhat of a deload (i.e., less intensity/volume so your muscles have time to recover)
A. Warm-up x 3 sets
A1. Inchworm push-ups x 5 reps
A2. Scap pull-up x 5 reps
A3. Dead bug x 10 reps
B. 3 Sets
B1. Rack chins x 5 reps (these should feel somewhat easy, like 5-6 out of 10 difficulty)
*Rest 45 seconds between sets
C. 4 Sets
C1. Seated banded lat pulldown x 10 reps
C2. Hollow body hold x 10 seconds