Jumping Jacks

40 seconds

Hanging Scapula Retractions

20 seconds

Burpees

30 seconds

Explosive Negative Pull Ups

25 seconds

Pull Ups (Wide+Shoulder+Close Grip)

10 seconds each

Archer Australian Pull Ups

15 seconds each

Scapula Shrug Hold

25 seconds

Chin Ups (Wide + Shoulder + Close Grip + Hold)

10 seconds each

Bar Curls

35 seconds

Reverse Australian Chin Up

25 seconds

Chin Up Hold

25 seconds