dynamic stretching
squats 130, 150, 170, 170 x 5
press 80, 90, 105, 115 x 5
deads 195, 220, 250, 275 x 5
a1. pull-ups 3s x 6r
a2. kneeling ab wheel 3s x 15r
-time ~50min.
-a1, a2 is not a good format for improving pull-ups. switching to chin-ups next and doing the ab wheel after.
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