Upper
Machine pulldowns 8x10
SPeedish work worked up to 275x5
Kettlestrap rear delts 4x8 per arm
Kettle strap curls 4x8
Tsunami bar pushups 4x20
Lower
Leg press, stances tight , shoulder and med widex5 per stance for 6 rounds
Coan deadlift row with dumbells. Stood on bumper. Worked up to 150lbx10 with straps
Reverse hyper with blue band only. 4x10 This blew my back up so I had to hang in the rack off the bands to open up the back and let the glutes loose.
Spud