Pull
BB Row
135x4x8
NG Pull Ups
8, 6, 5
DB Row
3x12 My form sucked but I know what to fix for next time after watching some vids.
BB WG Curl
70x2x8
1x6
These were a lot harder than my normal grip
Face Pulls
15x3x13
I think I get best results from an upper lower after examining lifting history and vids.
Upper 1:
Press
Ring Dips
Chins
flies
Face Pulls
Lower 1:
Snatch
Squat
GM
Box Pistol
Calves
Upper 2:
BB Row
DB High Incline Press
DB Row
Rolling DB Ext
A Different Curl
Lower 2:
Light Hip Snatches + OH Squat
Deadlift
Leg Press
Light Leg Ext
Light Leg Curl