Pull up hangs

Floor press against 4 chains (90-100# at the top)

Bar x10

145x10

235x3

285x3

325x3

355x3

325x3x4 sets [Video on IG @thecaseywilliams]

235x13

DB Rows with red mini pulling forward

3x10

My training partners saw someone doing these, so now we're doing them.

Pull ups- "speed"

10x2

Stole these from Stu McGill.

Fatbell incline

88x25

97x12

97x10

Completely gassed. I was built for speed, not comfort, ask Yessie.

Face pulls 4x20

Curls 3x10