Neg pull up practice
BB pendlay / band side walk
2x55lbs x10
3x65lbsx8 / 3x20@each
One Arm DB Row (no rest, switching sides)
4x25lbsx10@each - right side felt weaker than left to get full ROM
Wide Lat Pulldown / knee hugs
3x45lbsx8/3x20
45lbs x 6/ 20
Seated Cable Row / bike abs
4x27.5lbsx8 / 4x20-30x
Seated DB Biceps Curl
3x10lbs x10
DB Hammer Curl
3x10lbsx8
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