Dec 31

Back:
Wide grip pull ups – 3 x 8
Undergrip pull ups – 3 x 8
T-Bar Rows – Drop set starting with 3-25 lb plates.

Biceps:
Bicep straightbar ladder (rest between sets)
Unloaded – 1 x 15
Bar + 10 lbs – 1 x 10
Bar + 20 lbs – 1 x 10
Bar + 30 lbs – 1 x 10
Bar + 40 lbs – 1 x 10

Core:
3 rds
20 GHD
20 Hollowrocks
20 Back extensions

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