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. 4 Sets
B1. Banded 3 point pull-up x 2-5 reps
*Rest 1 min between sets
*Pause each point for 1 full second
C. 4 Sets
D1. Banded pullover x 15 reps
D2. Seated banded lat pulldown x 15 reps
*Rest 40 seconds between sets
D. 3 Sets
D1. Side plank (right) x 30 sec
D2. Side plank (left) x 30 sec
*Rest 30 sec between sets