~ 150lbs
Only walked backwards with a focus on small steps (avoiding rowing the weight)
Ring pullups 30reps in sets below
3 6 9 12 15 18 21 24 26 28 30
1min rest between sets
Assistance 3 super sets
Ring rear delt raise 10 15 18
Kelso vertical row 6 9 11
Minor assistance
Ring curls 10 13
One arm 3
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