Chin ups - 5, 5, 3, 3, 1, 1..........55, 55, 70, 70(2), 80, 80
Single Arm DB row - 4x5.........90 on all sets
AMRAP in 12 minutes
3 Wide Grip Pullups
5 Neutral Grip Pullups
Rounds: 7 plus 2 NGP
Preacher Curl - 3x10.......50, 50(8), 50(8)
For the chinups I placed my knees slightly in front of me, very slightly and didn't move them, this removed any chance of kipping, something a lot of people lack, if your legs move then you are kipping and it's not a strict pullup. I havent done wide grip pullups in a while, they are tough, but over all it was a good routine, I was slow moving because my quads and glutes are still very sore.
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