9/9 to 9/12

Sunday 1 hour sled, Monday 15 min walk before training. 9/9 Friday Upper Hammer row reverse grip 10x8 Lot of suspension strap upper work-Push up with pec flye 10 eachx 10 rounds Jm tricep press off suspension strap 6x8 Abs off straps 5x8 Shoulder rok manyxmany 9/10 Lower Ab wheel 5x10 REverse hypers 3x12 Deadlifts 3 stances close , med , sumo for 3 reps each type for 5 rounds, 365x2 for the 3 stances, 405x1 for the 3 stances Slant box squat work uo to 2 platesx5 reps Reverse hypers 2x12 9/12 Upper Standing abs with standing rows 8x8 per Bench lots of sets and reps, weight not worth mentioning Dips with assistance 8x12 Indian club work many variations for time Band curls 6x8 per arm Finished on da pumpy note Spud