1) Legless Rope Climb w/feet on floor( Can attempt without feet if able to do 10 strict pull ups without assistance)- 4 attempts near failure.
2) Supinated dumbbell curls, 4 X 12
3a) Ring Push Ups, 4 X 8
3b) Aussie Row to sternum- 4x8
4) Negative Dips to toenail transition- 10,8,6,6