Accessory Work
3 sets
:15-25 chin over bar hold
:15-25 ring dip hold (at bottom)
:45 Weighted Front rack Squat hold against wall with 2x12/16kg kb's
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 quad smash with roller + short quad streching
1+1 min hamstring strech