20-Nov
A1. Single arm plank rows 8-10x4; rest 90 seconds
40kgx10, 40x10, 40x10, 40x10
A2. Single arm neutral grip incline bench press @4111, 4-6x4; rest 90 seconds
50lbx6, 55x6, 60x6, 60x6

B1. Weighted chin up 3, 3, 3; rest 90 seconds
60x3, 65x3, 70x3
B2. Strict press 6, 6, 6; rest 90 seconds
140x3, 135x6, 140x6

C. Ghd sit ups; 20 unbroken x5; rest 90 seconds
ub