Strength
Pull-up Negatives:
- 3x5
Dead Hang:
- 4x40 seconds (Rest 30 seconds between sets)
Dumbbell Bent Over Row:
- 3x12

Accessory #1
3 Sets:
- 15 Banded Side Steps (each side)
- 15 Negative Push-ups

Accessory #2
3 Sets:
- 1 minute Wall Sit
- 1 minute Plank
- 1 minute Calorie Row