A) 5 supersets
– 10 scapula pullups
– 10 scapula pushups
B) 4 sets – 10 russian dips (high enough to stay hollow!!)
C) 5 sets – 4-8 MU + 1 negative MU – rest as needed, pick reps that are challenging but allow you to stay perfect
D) 4 min tabata – hollow body psoas march