Upper Back

T-bar rows -will probably start doing these regularly again

180 x 5

200 x 5

210 x 5

220 x 5

Pullups

BW+35 x 10

BW+45 x 8, 7

Barbell shrugs

365 x 15, 15

405 x 12

455 x 8

Hammer curls

50s x 10

55s x 8, 8

50s x 8

Plyos

Jump rope

Weighted vertical jumps

Sprints on the track x 4