A1. Weighted dips; 1-2x6; rest 1 min
35x2 35x2 37.5x2 40x2 42.5x2 45x2
A2. Weighted pull up clusters 2.2.2x6; rest 20 sec/rest 3 min
20,20,20,22.5,22.5,22.5
B1. Bench press; 5, 5, 5, 3, 3, 3; rest 1 min
110,120,125,130,135,140
B2. Hanging L holds; 20 seconds x6; rest 90 seconds (as high as you
can elevated your legs while perfectly straight)
Was able to keep my legs at about parallel with the ground at first then the later rounds they started to drop.
C. Free standing hs hold tech work 20 min
Getting a little better, trying to keep tight and not arch so much
+
Row 20 min easy
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