Superset Seesaw Press & Gorilla Rows:  

3x10 @ 22kg

HSN:

6 mins @ 22kg; 10 rpm

Yardio and dog walks

May play on the parallel bars later.

https://youtu.be/ue9fZ20KyrM

 

 Dips: 2x10

Band flyes:  2x20

Band tri push downs: 40 reps

SQ: 25 mins @ 20 rpm = 500 reps