*pull-ups, bent rows (barbell or DBs).
*hit pull-ups if you have that available if not bent rows.
100 bicep curls
100 dips or skull crushers
*everytime you break complete max rep
10 slow knee to elbows
5 strict burpees
5 walkout push-ups
Mobility: overhead wall, chest, child
After: complete the AB work below.
10 reverse hip thrusts
30 sec side bridge per side
30 sec plank
10 opposite arm-leg Superman
10 opposite arm-leg bird dogs
*focus on moving slow and controlled also your breathing!
*if you want video demos let me know!