A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds
B. 4 Sets
B1. Pull-up negatives (with 5-6 count descent) x 5 reps
B2. RKC plank x 30 seconds
*Rest 30 seconds between sets
*Use band if you cannot control yourself on the negative
C. 4 Sets
C1. Dumbbell pullover x 10-12 reps
C2. Seated banded lat pulldown (wide grip) x 12-20 reps
*Rest 45 seconds between sets