A. TYW; 3x10
B. Kipping HSPU; 9x2, every 45s
C. Strict press; 1rm
30x5, 40x5, 50, 60, 65, 70, 72.5, 75xx - This needs a lot of work!
D. 50 strict HSPU for time
13:30 - Started with 5-3-2 for the first 10, then 2's till 25 reps, singles to the end!!
E1. T3 raise; 3x12
5kg - Very tough
E2. Ext rotation; 3x12
5kg - Strangely i found these hard on the right side, i was expecting it to be the opposite as i have a suspected labrum tear in the left shoulder.
E3. Powell raise; 3x12
5kg - Could have gone heavier.
+
AD 60:60 x5
4 minute rest
x2
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