Friday March 15th night

Awesome night tonight!!

Started out with 4 sets o 3 for Explosive Push-ups

Hit 4 sets of 10 for Parallel Bar Reverse Grip Weighted Chest Dips with only 30 seconds rest between sets

Got in 8 sets of 8 for DB Chest Flies with only 10 seconds of rest between sets

Hit 3 sets of 20, 15 and 12 for Weighted Push-ups

Moved onto 3 sets per side for 1-arm Pull-up Negatives, taking a full 8 count to lower on each rep

Hit 3 sets of 8 for Slow and Paused Gironda Style Arched Back Sternum Pull-ups

Got in 8 sets of 8 for Reverse Grip Barbell Bent Rows with only 10 seconds rest between sets

Hit 3 sets of 10 for Barbell Clean Grip High Pulls from the Hang

Got in 2 sets of 8 for Abdominal Roll-outs

Finished up with Joint Mobility work

Got in 6 sets of singles per side throughout the day for Grease the Groove 1-arm Pull-ups with a slight assist

Great day!!