"Even if you're on the right track, you'll get run over if you just sit there."

--Will Rogers-- (1879 - 1935)

APK Warm-UP

Pull-Up/Weighted Pull-Up 10x3, rest 1-2:00 between sets. If you don't have a method to weight the pull-up, perform the lifting portion of the movement as quickly as possible.

Bodyweight Chin-Up (palms facing you) 3x8 rest 1:00 between sets.

Sit-up /Back Extension 4x15, alternate exercises, rest :30 seconds between supersets.