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. Rack chins x 5-8 reps
*Try to increase difficulty by elevating your feet or adding a weight in your lap
*Rest 45 seconds between sets
C. 4 Sets
C1. Dumbbell pullover x 10-15 reps
*Use a challenging weight and really focus on feeling this in your lats (elbow point forward and get a good stretch at extension)
*Rest 1 minute between sets
D. 3 Sets:
D1. Rocking planks x 30 seconds
D2. Heavy farmers hold (or walk) x 30 seconds
Rest 1 minute between sets
*Try for something heavy on the hold!