Day 177

A.) Weighted Chin-Up 

Work up to 3RM

B.) Stationary Dips (2 x MAX)

Rest 3 minutes between max efforts.

C.) Superset

DB Single Arm Row (4 x 12)
Rest 30s
BPA (4 x 20)
Rest 30s

D.) Superset

DB Overhead Tricep Extension (3 x 12)
Rest 30s
Hammer Curls (3 x 12)
Rest 30s