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. 4 Sets
B1. Banded 1 & ¼ pull-ups x 3-5 reps (using as light of a band as possible)
*Rest 45 seconds between sets
C. 4 Sets
C1. Ring/TRX rows with feet elevated x 5-8 reps at 31x1 tempo (3 counts down & pause at top and bottom)
*Rest 45 seconds between sets
*If you cannot elevate your feet, just do with feet on ground
D. 3 Sets
D1. Chin over bar hold x 10 seconds
D2. Hollow body hold x 10-20 seconds
*Rest 30 seconds between sets