Warm-up: Hangs and Hand Stands Lat Pulldown: 3 x 8-12 Single-arm Row: 3 x 8-12 Plate hammer curls: 3 x 6-10 Weighted Back Extensions: 3 x 6-8 Bicep curls (1/2 hammer, 1/2 regular): 3 x 10 Barbell Row: 3 x 8-12 Cool-down: Handstands