A1. Box Assisted Strict Pull-Ups @ 30X1, 4 x 6-8, rest 30 sec
A2. Seated DB Arnold Press @ 30X1, 4 x 6-8, rest 90 sec
+
Run easy jog for 5-10 min
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B1. Ring Push Ups, 4 x max reps, rest 30 sec
B2. Lying DB Bench Rows, 4 x 8-10, rest 90 sec
+
Run easy jog for 5-10 min
**row if you can’t run
A1: fine
A2: 25# db's
B1: fine
B2: hurt a little laying on my stomach
Ran and felt fine
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