A1. DB push-press 3-5 reps x 5 sets.
A2. Bent arm hang: Accumulate 40-50% of max x 4 sets.
B. Barbell row @ 21×2; 10-12 x 2. Rest 90s.
Or if you were not in class yet this wk:
A. 1 attempt max rep deadhang supinated grip chin ups @ 3010
B. 1 attempt max rep strict bar dips @ 3010
C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps.