EVO PT 13

Warm up squat stretches/shoulder rolls/TRX/push ups.
3 sets of barr shrugging/3 sets of negative pull ups/3 sets of negative push ups (on rack)/3 sets of angels ag wall BTB/3 sets backward lunges with 6kgs weights, 10-12 reps. 3 sets of pull over head, 10-12 reps, 10kg/3 sets push over head (70 degree angle on bench), 10-12 reps, 10kg, back-to-back/3 sets of hanging pulling up knees.
Cool down stretch