Rope and dynamic stretching
Chin-ups BW x 5, +2.5lbs x 5, 5 x 5, 7.5 x 5, 10 x 4, 7.5 x 5
Pistols 10lbs x 3s x 8r
Weighted situps 25lbs x 15, 45 x 2s x 10r
-Rest was all 90sec or less
-Stay with 7.5lbs on chins... pretty weak
-Add a set of pistols