A1. 4 sets for quality:

-3 chinups (add weight or change resistance band level compared to week prior)

-8 toes to post

-:15 second weighted scapular pull up hold (put weight between feet – heavy!)

:60 second rest.  

B1. 2 Rounds:

-15 DB alt. DB snatch (40/25)

-15 Ab-mat sit up with DB

B2. 3 self-timed min rest (after the  2 rounds, not in between)

B3. 30 cal. bike or row FT

B4. 3 min self-timed rest

B5. 2 rounds:

-15 DB S2OH (40/25)

-15 T2B  

C. Mobility: 3x thru

1. 3/direction weighted  neck circles (use two light DBs) 2. 2x jefferson curl 3. 5 per side book opener