A,
Barbell Good Morning
3 x 10 reps
- each set should be challenging but perfect position

B,
"Coffland"
Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:
800-m run
30 push-ups
Goal: No more than 8 drops from the bar.

C, Pulling
5 x 3reps heavy weighted negative pull up (10-12 sec lowering )
30 sec rest btw reps
2 min rest btw sets