Rowing for 4 min @ 8
Pullups
BW x 5,5,5,5,
BB Rows
40 kg x 8
60 x 8
69 x 8,8
Set the safeties lower next time if I'm working in the rack, 7 was too high.
Dips
20 kg x 5
24.5 x 5
29 x 5,5,5
Push Crunch (knees up)
10 kg x 12,12,12,
Alt Leg/arm raise
BW x 20,20
Ab Wheel
BW x 10,10
+standing leg raises (side and front)
