(at home: use chair and use hinge of door/doorway to do leg assisted pull-ups) |

Ring Rows (at home: plank arm rows) |

Plank Alt Arm Row | 

Box Dips Knee Tuck-In |

Sandbag Row to Overhead Press w Vertical Jump (at home use object weighing around 25lbs) |

Mountain Climbers | 

Single Arm Pinch Grip Row