10 one arm pushups with rest between each arm
chin ups negative one arm 8
one arm neutral grip pull ups 8 with momentups on flooor (hight is bad)
8 pistol squads assisted
8 one arm pull ups (keeping) 8 reps
some sets situps for abs
some stretching
in row one arm pushups left 6 right 6 left 4 right 4
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