Grippers
Heavy grip 150 x 10
CoC#1 x 10
Heavy grip 250 x 2,2,2,2,2,2,2,2,2,2,2

Card tearing
Bikes 33 then 35 cards
over under style

Joint rotations

Bottoms up press
28kg x 10 singles

Stacked press
24kg+16kg x 4 l,r

Double swings
24kg+24kg x 10,10,10,10,10
40 sec rests

Great workout. I tore deck of 33 then 35 bikes over under style. Gripping felt good today and I was literally a hair away from handle to handle on the CoC#2.5 Bottoms up press went up so I am doing 28kg from start to finish. I almost had the 32kg bottoms up press, it will come. 1 set of 4 on the stacked press 24kg+16kg then 50 double swings with 24kg+24kg the end.