November 7 - Upper Body

A1) Chin Ups
+10x4
+20x2x4
+25x4

A2) Close-Grip Bench Press
185x4
195x4
205x4
210x4

B1) Seated Cable Rows - Pronated
70x8
90x8
120x8

B2) 1-arm DB Bench Press
60x3x8/side

C1) Side-Lying External Rotations
10x2x10

C2) Bowler Squats
2x10/side

D1) 1-leg Supine Bridge
1x10/side

D2) Kneeling Heel to Butt Stretch
1x30sec/side

E) Long Eccentric 1-leg Calf Raises
2x3/side (8010 tempo)