10 x 10 sec. sets with 10 sec. rest intervals per exercise

Warm Up: 2.0 Back Lying Exercises

Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes

Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamstrings

Iron Mikes: quads, glutes, hamstrings, calves, shin muscles, spinal erectors, core

Jack Knives: abs, obliques, serratus, hip flexors, shin muscles, shoulders, neck, mid back, quads

High Knee Run: calves, hip flexors, hamstrings, quads, glutes, abs, spinal erectors, shoulders, neck

Cool Down: 2.0 Side Lying Exercises

How to do Chin Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/