A. Strict chin ups, 1-2x4; rest 2 min
1, 2 , 1 , 2
B. Incline bench, double dumbbell rows, 8-10x3; rest 1:30
Did this all with 15#.
C. 10 Ring rowsx3; rest 1:30
Did this and made sure they were hard. Broke into 6 and 4 each round.
D. 10 GHD sit upsx3; rest 1 min
Did this. It didn't say weighted so did no weight.
+
Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this. Used blue band.
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