A) 4 min alt. Tabata – holds on bar
0:00 – Hollow
0:30 – Arch
B) 6 sets: w/ weight vest – 3 Kips only + 3 Kipping PU + 15 sec. hold w/ chin over bar
C) 4-6 sets: 4 butterfly PU + 4 TTB + 4 butterfly PU
D) 6 sets of 10: weighted hollow rocks (weight in hands overhead)