Chin-ups, Single-leg Squats, Bench Press, Push-ups

Warm-up:

Active Stretching

Chin-up/Squat Set:

10 x Chest-to-bar Dead-hang Chin-ups

10 x Single-leg Squats, alt legs

10 x Chin-over-bar Dead-hang Chin-ups

10 x Single-leg Squats, alt legs

:30 hold L-Sit

10 x Single-leg Squats, alt legs

:30 hold L-Sit

10 x Single-leg Squats, alt legs

:30 hold Tuck

10 x Single-leg Squats, alt legs

Bench Press/Push-ups Set:

6 x Bench Press, 125lbs

10 x 1-leg Push-ups, alt. legs

5 x Bench Press, 145lbs

10 x Push-ups into Side Plank

3 x Bench Press, 165lbs

1 x Bench Press, 185lbs

2 x Bench Press Negative, 185lbs

2 x Bench Press Negative, 205lbs