A. Strict chin ups, 1-2x4; rest 2 min
1, 2, 2, 1
B. Incline bench, double dumbbell rows, 8-10x3; rest 1:30
8 each round with I think 15#
C. Static ring hold, :10-:15 secx3; rest as needed
Did this.
D. 12 GHD sit upsx3; rest 1 min
Did this.
+
Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this.
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