A1. Incline DB Chest Press @ 40x1 12, 10, 8 ,6 4 Rest 2 min
70x 11 / 70 x 10 / 70 x 8 / 70 x 6 / 70 x 4
A2. OMNI Grip Chin ups @ 30x0 4-7/ Set x 5 Rest 2 min
60 x 5 (s) / 60 (p) x 4 / 60x 3.5 (RS M) / 60x 3.5 (LS M)/ 55 x 5 (P)
B1. Dips @ 40x0 3-5 x 40 Rest 90 sec
70 x 4 / 70 x4.5 / 70 x 4 / 70 x 3.5
PM
25 seconds uphill @ 90% 2:35 Recovery x 8
Didnt know about SHAKE after - will start taking it next round.
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