28-Aug
A. Bent over wide fat grip barbell rows @41x1, 4-6x5; rest 2 min
65x6, 115x6, 115x6, 120x6, 125x6, 130x(5+f), 130x6, 135x(4+f)
B. Elbow on knee external rotations @50x0, 6-8x3/arm; rest 1 min bw arms
10x8, 15x8, 20x(7R, 6L), 17.5x6

C. GHD sit ups 20 unbroken x5; rest 90 seconds
all sets unbroken