Wed 28th Aug

Warm up 

Bottoms Up KB Press & 1:5:10 Pullups

Workout

A. Pause Bench @65% 1rm
(2sec pause on chest)
B1. DB Row 4 x 12/12; 30sec rest
B2. ISO Pullaparts 4 x 10; 90sec rest
C1. Single Leg DL w Row 3 x 12/12; 1min rest
C2. Ab Rollouts 3 x 5-10 /or/ RKC Plank 3 x 45sec; 1min rest
(optional: db external rotation 2 x 10/10 @10% bench 1rm)