active recovery day
WARM
std warmup
500m row
MAIN
A. Work to a heavy CJ
5x45, 4x95, 3x115, 3x135, 2x155, 1x175, 1x185(fail)
B. (Superset w above) HSHolds
5x~15s
C. strict MU practice
1,2,2,1(slow - 10s), 1(slow - 15s)
D. (Superset w above) 4xTuckFrontLever
E. One Arm Chinup progression
2x3 strict chinups
3x2/side One Arm Chinup (assisted)
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