Training

A. Barbell Forward Lunges, 8/leg x 3 sets, 60 sec b/t legs (i.e. no alternation) 
200-210-215
B1. HSPU @ 30X0, 3-5 reps x 5 sets, 120 sec - add depth if needed
3-3-4-3-3
B2. GH Raises @ 20X0, 12-15 x 5 sets, 120 sec
15-15-15-12-12
C1. Mixed Grip Chin-ups @ 40X0, AMR x 4 sets, 120 sec - alternate grip each set
7-6-5-4
C2. Barbell Russian Step-ups @ 11X0 - 24" box, 9-12/leg x 4 sets, 120 sec
45-55-60-65