1a. Lat Pulldown 3x12
1b. Push-Up 3x20

2a. Landmine Press 3x10
2b. Australian Pull-Up 3x12

3a. DB Single Arm Bent Row 3x10/10
3b. Alternating DB Floor Press 3x20
3c. Elbow Plank Alt. Knee Across 3x16

4a. Burbee Pull-Up 3x10

5a. Barbell Rollout Ab Wheel 3x10

• Choose weight that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2)