I have been sick for 4 days now but Troy guild me I had to squat, so I did. I'm very glad he made me.
Squat
135 x 10
225 x 5
315 x 3
405 x 3
500 x 5 PR
405 x 12 rep PR
After that i kind of milled around trying to catch my breath and not throw up.
45° hyper
Ab strap pull downs
Neutral grip pull ups
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