Back and Biceps

BB Pendlay Row / elbow plank & leg lift 20x
20lbs x15 warm up
30lbsx15 warm up
4x45lbsx10- focused pulling from lats not arms

Wide Grip T Row Bar
2.5lbsx 12
4x5lbsx 8- hard last 2 reps

Butt Blaster
3x30lbsx15@each - right leg struggled last 2-3 reps

Narrow Grip T Row Bar/ v up abs 15-20x
2.5lbsx10
3x5lbsx8 - hard last 2 reps

Med green band Assisted Overhand Grip Pullup (rest 1 min)
5-5- 5

Prone Incline DB Rows
15lbsx12
15lbsx 10- focused on pulling from lats
15lbsx10
15lbsx10- felt pulling from lats

One arm DB Row
4x15lbsx12@each- not much resting, just switching sides

Thin dk blue band Assisted Underhand Grip Pull Up practice
Not too good- could be muscles already fatigue!

Alt DB Curl/ knee hugs 20x
3x10lbsx10@each - felt tougher than usual- muscles could already fatigue from rows!- tough last 2 reps

DB Hammer Curl/ elbow plank side knee tucks 20x
3x8 lbsx10