UPPER BODY STRENGTH:
 
A1: BENCH PRESS 4X10
A2: RING ROW 4X15
 
B1: PLANK HOLD 3X1 MIN.
B2: JUMPING MUSCLE-UP 3X3
 
C1: GHD HIP-EXTENSION 3X20
C2: BICEPS CURL 3X10
C3: TRICEPS EXT. WITH RES.BAND 3X10
 
D1: PERFORM EVERY 30 SEC. 5X TOES-TO-BAR FOR 5 MIN.