Beginners:
A) Skill work
B) Bodybuilding

• 5-5-3-3
  Pull up (kuminauha, low bar tms) , jokaisen sarjan jälkeen 3-8 kipping swing

• 3-4 rounds
  Landmine bent over row 10-12
  Banded lat.rows with KB 8+8
  Bicep curl 10-15

• 2 rounds
  15-20 reps
  V-ups
  Supermanrock

Advanced:
A) Skill work
B) EVERY 90 SEC x 6
1-5 pull up / ttb
C) Bodybuilding