Accessory Work
3-4 sets
6-8 weighted Strict Chin ups
6-8 double kb row (heavy)
rest 2 min bwn

Optional Extra
3 rounds
3-5 skin the cats
10+10 plate windmill
rest 2 min bwn

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min hip flexor streching (each side)