A. 3 sets

6-8 strict extended pull-ups

*Perform latissimus activation before each set


B. Work for 20 min

6-8 Alt. Rotating DKB (or single) deadlifts

3-4 /side rotating med ball chest pass*

*do not worry about catching it, reset after every rep and focus on explosive push


C. Work for 8 min

3-6 strict chin-ups*

6 lateral line touches

*use a box to squat or kneel on if necessary