A) 3 min. Box shoulder Stretch
B) 5 Supersets – keep rest minimal
a1) 5- Wide Grip pullup (hollow body)
a2) 5- Narrow Grip pullup (hollow body)
a3) 5- L-sit Pullup
C) 7 min. of heaven
2min Tabata Hollow Rocks
3min Tabata Hollow scissor kicks
2min Tabat Hollow Rocks