A) -90 sec. e/ arm in twisted cross
-90 sec. barbbell mash pecs and anterior deltoid
B) 5 sets -10 steps e/arm single arm KB overhead walking lung step
C) 9 min. – every 30 sec.
– 2 strict HSPU + 2 Kipping HSPU * pick a challenging but doable height
D) 6 sets – 8 ghd situps only to parellel + 8 twists at parellel each rep (use 5-15# plate)