Conditioning day 1. Week 3.

Almost meet my own plan. Laterals dropped a fair bit. 

Pull-ups SS back extensions 

10 * 10

1 min rest. Last 3 sets wide grip but with kip. Still not up to past performance.

Kroc rows

22.5 * 20 * 3 

1 min rest. Stretch all the way and squeeze at the top. This is death. Lol. 

Laterals (disappointment)

10 * 10 * 2

12.5 * 10 * 3

Wanted to stick to 10kg but someone stole my weights :( forced to go up lol. Need to work my way slowly to 20 reps (high volume for laterals) 

Cat row stack SS reverse hypers

10 * 5 sets

Not too bad. Think I can slowly add 2 reps to each set after every week or so. 

GHR abs

10 * 5sets 

Not too shabby. Rest time kept short. Finished workout by 1hour.