A1. Arnolds 10x25,10x30, 10x35, 10x35. Rest 60s
A2. Swiss Ball Glute Bridges 15 x 4. Rest 60s
B. 1-10 unbroken CTB chin-up ladder. 2:49.
C1. Triceps Pushdown with Bands. 15x red, 15x blue x 2. Rest 60s
C2. Toes to Rings AMRAP (-3). 15,12,10. Rest 60s
D1. Band shoulder raise from knees with orange band 10,10,10
D2. Defranco's Ab circuit x 10 reps x 3.
E. Face Pulls with External Rotation. 15x 3 sets
F. Band Pull Aparts 25x3.
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