11.19.18

Iron

A1: Back Squat (Every 90 sec x 24 min(12 sets))

2 reps @65-70%

A2: Pull-ups (3-5 reps x 6 sets; )

Perform every other set after back squats.  Total amount of reps possible is 30.  All Strict

Accessory

B1: Weighted Step-ups (6-8 reps/leg x 3 sets; rest 30 sec)

not alternating.  Held at sides, "Farmers"

B2: One Arm One Leg Deadlift (8-10 reps/leg x 3 sets; rest 30 sec)

B3: Archer Ring Rows (5-7 reps/arm; rest 2 min)

Ryan Thompson