Weighted chin up

reps : 8-6-3-3-3-8+

4 rounds every 90 sec. alternating

•  6-10 GHD Hip extension, TEMPO 1331 ( fats up, 3 sec hold, 3 down, start new rep  )
•  DB Bent over row 10 +10
• 8-12 Tuck up + 8-12 Hollow rock (tuck)

scale GHD Hip extension to back extension on floor