A. 30 burpee muscle ups for time
*volume is focus here. Understand your grip from yesterday * triceps from past few days
8:10
B. Weighted ring Dips 5 sets of 2-3 reps ; ascending in weight
Worked up to 28#x3 wasn't real hard could done little more.
C. Reverse Hyper 3 x 20 @25%
Done. 30k.
D. 4 x 25-30 knee tucks on rig (use straps save hands)
Done. Did 30 each set.
E. 5 x 10 Ghd back ext with bar and pull back
Done.
F. 30 min mobility - positional
Will do tonight.
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