A. front squat @ 20X0 X 5-7 X 3; rest 2:00
B1. weighted pull-ups (pronated) X 5-7 X 3; rest 60 seconds
B2. close grip bench press @ 20X0 X 5-7 X 3; rest 2:00
Performance
A. row or AD 20 seconds @ 99% X 5; rest 2:15 use 5 second roll in
B1. ring superman X 10 seconds X 3; rest 10 seconds
B2. hollow plank X 25 seconds X 3; rest 10 seconds
B3. strict TTB @ 1020 X 5-7 X 3; rest 60 seconds
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