Deadlift
4×10 repetitions
Increase your weight 2,5/5kg from last time (10reps). After the first 10 repetitions lower the weight to 80% for the following 3 sets. Rest maximum 5 minutes between sets.
Do a set of 5-10 Pull-ups, then immediately do a set of 5-15 ring rows. Repeat this for 4 sets with 3 minute pauses in between.
Matias U.