Chest & Back

Overhand Grip negative Pull up practice (resting 30 sec)
5x1 reps

BB Pendlay Row / standing hip abduction 20x @each
45lbsx 15 warm up
4x50lbsx10

Prone Incline DB Row / incline db chest fly superset
4x15lbsx12/4x10lbsx12

T row bar / hammer iso incline press superset
25lbs x 8 / 22.5lbs x 10
25 lbs x 8 / 22.5lbs x 8
25lbs x 8 / 22.5lbs x 8
25lbs x 8 / 22.5lbs x 8


Seated Cable Row / push ups superset
4x20lbs (+ thin rubber thing?) x 12 /4x 12 reps

45° Hyper Ext'n
Bodyweight x 20
10lbs x 20
10lbs x 20
10lbs x 20

20 min HIIT spin bike