Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)

Side Lying Isolated Floor Exercises
Push Up and Let Me Up Ladder (starts 12:35)
Bulgarian Split Squat Ladder (19:00)
Swimming Complex 2 (28:55):
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover

If it's your first time doing this workout, start with the easiest exercise variations.

For a workout that requires floor space only use Opus Lvl 2.

For an additional warm-up, March-In-Place during the first tutorials. You can also do a set of 4-6 reps with the easier exercise variations.

You can use the 90-Day Challenge Cool Down for an extra stretch at the end of your workout.

Check out this blog https://www.marklauren.com/blog/category/tools/ for ways to do pulling exercises at home.