A. 1-2 legless rope climbs
B. 45s max dips. If you cannot do more than 4 dips, scale to push ups.
C. 45s max calorie row
D. 45 s max DB/KB reverse lunges (no more than 50/35)* or 10 alternating weighted ATG split squat according to mobility
*One DB held in front rack during lunges. If you have the range of motion for ATG split squat with back knee off the ground and calf to hamstring, then do 10 alternating ATG split squat with weight that allows good form. This weight can be zero. Hold equal weight in each hand down at your sides.
If you can do more than 10 dips, scale to rings
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb