[Commander]

Friday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
135x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
135x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
135x1 - 5 second isometric hold
100x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 rep - all continuous

* Messing around on the last set, I think I prefer the method I used in the first set.

OH Press
115x12, 4 sets