With constant motion, slowly and NFT:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats
Strength
Bench Press:
40% x 5, 50% x 3, 60% x 5, rest 2 mins
Accessory work:
6-7-8-7-6
DB skull crushers, ea.
GHD russian twists*
GHD sit-up*
Single arm DB bench, ea.
x2 barbell curl slow and controlled
*if doing normal russian twists and abmat sit-ups,
reps are x2