Sunday - Back squat 160, upper body

Back Squat
20 x 5
70 x 5,5,
90 x 5
111 x 5
131 x 3
151 x 2
160 x 1
131 x 5,5

Reverse Flies
4.5 x 12,12,12,

Ring Dips
BW x 20,13,9

Hanging Knee Raise
BW x 10,10,10

Rowing
1000m in 4:25 @7