Training

A1. Wtd parallel Chin-ups @ 30X0, 2 reps x 3 sets, 90 sec
20-25-30
A2. GH Raises @ 10X0, 4-6 reps x 3 sets, 90 sec - add bands
at CFC with res bands x 6 x 3
B. DB Split Squats @ 30X0, 6/leg x 3 sets, 60 sec b/t legs
32kg KB's x 3 sets
C1. Barbell Russian Step-ups @ 1110 - 24" box, 8-10/leg x 3 sets, 60 sec b/t legs
75-85-95
C2. Kipping Chin-ups, 17 x 3 sets, 60 sec
complete and felt easy
D. DB External Rotation @ 30X0, 6-8/arm x 3 sets, 30 sec b/t arm
20-25(7,6)