A. proper warmup for the back, hamstrings etc
B. :25 sprints on rower x 5 ; rest 2:30
C. Deadlift - climb to heavy 7 rep + 1x7@90% if u have anything left
225x7
205x7
D. Strict pullups - some bw, some weighted - 12 min worth
Did sets Of 5 trying to rebound
E. Good morning 5x5 ascending
Was tired could only do the 45# bar for few sets back doesn't like this position
F. Free hspu got 6:) had to beat chase lol!
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