Day 3, Upper Body, of wk 2.
A1 Dual Landmine Press (all sets with 60lbs per bar)
A2 Ring Chinups with chains (all sets with 2x 22.5lb chains, and a little higher than last wk)
B1 Dual Landmine Lateral Raise (all sets with 7.5lbs per bar)
B2 Swiss Bar Curls with chains (all sets with 2x 22.5lb chains + 2.5lbs with drop set on 3rd set)
C Standing Single Handle Mid-Cable Overhead Triceps Extensions
Flow Markers:
0:10 A1 set 1 - 13 reps
2:40 A2 set 1 - 13 reps
5:30 A1 set 2 - 12 reps
9:11 A2 set 2 - 10+...2 reps
12:30 A1 set 3 - 9+...2 reps
15:30 A2 set 3 - 8+...2 reps
18:30 A1 set 4 - 8+...2 reps
22:30 A2 set 4 - 7+...2 reps
27:45 B1 set 1 - 18 reps
30:45 B2 set 1 - 12 reps
32:30 B2 set 3 - 10 reps drop to bar with 2.5's for 10 reps
35:55 C - 40 reps with 20 lbs
All 4 sets of the A series are shown, the first set of the B series (and the last drop set on B2), and the single high rep set for C.
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https://www.youtube.com/watch?v=R94zso1MXFQ