friday back/biceps/abs

10 negative pullups

3 flexed arm hangs (approx 30 seconds)

4x10 lat pulls (80, 90, 100, 110)

4x10 low row (55, 65, 65, 65)

3x10 hammer curls (17.5, 15, 15)

KB swings 12 sets of 10 (25 pound)

3x10 hanging ab raises

2 minutes plank