{
    "c": [
        "Pull Up",
        "Table/Desk Inverted Row",
        "Rear Delt Fly (Dumbbell or Milk Jug",
        "Upright Row (Backpack or Milk Jug)"
    ],
    "d": [
        "Bicep Curl",
        "Skullcrushers (on a table) or Close Grip Pus-Ups",
        "Bicycle Crunch or Reverse Crunch",
        "Standing Calf Raise"
    ],
    "h": [
        "Walking Lunge (Dumbbell or backpack to load)",
        "Bulgarian Split Squat",
        "Single Leg Hip Thrust",
        "Nordic Ham Curl"
    ],
    "s": [
        "Push-Up or Incline Push-Up",
        "Pike Push-Up or Vertical Push-Up",
        "Standing Press (Milk jug or dumbbells)",
        "Milk Jug Lateral Raise or Doorway Lateral Raise (for time)"
    ]
}