L-sit Chin Up: 1 x 16
L-sit 1 rep slow chin-up: 30secs

1 x Chin Up/ 1 x Toes to Bar = 1 rep (bar at eye level when standing so can't straighten legs for toes to bar):
- 7 reps

Toes to bar (Chip up grip, bar at eye level when standing) = 14 reps

Skull Crusher (man power Mick grip):
- 22.5kg x 7 x 2, 22.5kg x 10

Seated Dumbell Hammer Curl with twist at top, immediately followed by wide dumbell curls:
- 18kg x 7, 9kg x 7 (each dumbell)
- 22kg x 7, 9kg x 7
- 24kg x 3, 9kg x 7

Cable tricep push down:
- 28.75kg x 7
- 23.75kg x 10
- 18.75kg x 15

Hang Squat Snatch:
- 20kg x 15, 30kg x 5