4 sets, every 3-minutes:
6 Front squat @20X1, start @70-80%, add 0-10lbs per set
6 Strict chin-ups @moderate difficulty
4 sets:
6 reps chest supported dumbbell row @1111
12 band resisted seated good mornings
90-seconds rest between sets
5 sets:
30-seconds weighted plank
60-seconds rest