1)Weighted pullups with neutral grip:
35lbsx3 x3 sets/ 25lbsx5 x2 sets
Wide grip pullups: 2 sets of 6(also did some handstand pushups between sets)
2a)Dumbbell bench press:
50lbs-2x6(I used to not be able to do the 50s without a spot!)/40lbs-2x12
2b)Bentover barbell rows:
95x8-105x8-105x8-95x10
3a)Dumbbell overhead press:
30x7-30x7-25x6(my arms were dead by then!)
3b) Weighted decline situps:
18lbs x10-12-12-10
Finisher:
4 rounds of-
10 burpees
20 double unders
30 mt climbers each leg
Time=9:38
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