Training

A1. Wtd Supinated Chin-ups @ 30X0, 3-4 reps x 3 sets, 90 sec
25-30(3)-30-(3, kipped 3rd a little)
A2. GH Raises @ 10X0, 6-8 reps x 3 sets, 90 sec - add bands
blue+purple x8x2, blue+blue(6)
B. DB Split Squats @ 30X0, 8/leg x 3 sets, 60 sec b/t legs
75 x 8 x 3 back foot on flat bench
C1. Barbell Russian Step-ups @ 1110 - 24" box, 10-12/leg x 3 sets, 60 
sec b/t legs
65-70-75
C2. Kipping Chin-ups, 16 x 3 sets, 60 sec
complete
D. DB External Rotation @ 60X0, 3-5/arm x 3 sets, 30 sec b/t arm
20-25-25(4)