a. Weighted Pull-up
Warm up with 5-3 then 3-3-3-3-3
b. GHD Back Extension
-Add weight if possible
-Superset / alternate Part a. and Part b.
c. Plate Pinch Grip Farmers Carry (20's/15's)
-As far as possible, make 3-4 attempts. Scale back to 10's and 5's if needed.