A. Reverse Hyper 5 sets of 10@50-60% of backsquat - strength sets
65k
B. Weighted chin ups 5 x 3 ascending
40#x3
C. Pullups - body weight - 3 max sets ; rest 3 min between
48PR (33 butterfly)
7 strict
7 strict
Didn't know they were all supposed to be strict but yea for PR tried for 50 but hands literally slipped off.
D. Russian dip on pbars - volume training
Pffffftt this was hard could only do 2 in row.
E. Emom x 20
Each min complete
3 cal Erg + 5 burpees + 7 ground to overhead with plate (15kg)
Finished all minutes got more sec per min in the end must not been going fast enough first 1/2.
F. Core work / recovery
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