Machine pulldowns 8x10

SPeedish work worked up to 275x5

Kettlestrap rear delts 4x8 per arm

Kettle strap curls 4x8

Tsunami bar pushups 4x20



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.