A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec;
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec;
Full depth, come up to parallel, back to full depth, then up
B1. Pull ups; amrap x 3; rest 75 sect
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec;
Full depth, come up to parallel, back to full depth, then up
B1. Pull ups; amrap x 3; rest 75 sect
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec
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