0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 30kg
With
Bench press 3 x 8 @ 70% + 15/12.5kg
-if you got all 8's last time, go 2.5-5kg heavier this time. If you don't get all 8's this time, that's ok that's your new aim till you do.
35:00 -
B)
1 k row
5 rds
12 x dips
3/2 x rope climbs
1 k row
Optional accessories
1)
5 x 10 reverse grip barbell rows
With
5 x 30 second side plank each side
2)
5 x 20 band pull aparts
With
5 x 60 second plank