A. Banded, Strict, or Weighted Pull-Up: 5 x 2-5 reps
B. Half Kneeling DB Press; 4 x 7-10 reps each arm
C1. Inverted Bar Row; 4 x 10-15
C2. Straight Bar Dips; 4 x 10-15
D. 3 Rounds
:25 accumulated tuck front lever hold
:30 rest
:45 HS Hold
Rest as needed
or
3 Rounds
10 banded lat pull downs
:30 rest
:45 Pike HS Hold
rest as needed
E. 100m Walking Lunge
