Weighted Chins: 3x5x20 - saw an interview with Andy Murray where he was boasting he could do this - if it's good enough for some skinny arsed tennis player it's good enough for me
5 min HIIT + stretches
'Sliding Pull-Ups': 2x4 i.e. pull up leaning over to one side, at apex of movement slide shoulders across bar, then lower leaning to other side = 1 rep - just tried this 'cos I saw some dude doing it on Youtube, harder than you'd think.
Reverse Rows: 2x8, 2x6
Planks: 2x60 secs - keep my arse a little high just to keep pressure off back
5 mins HIIT + stretches
Then tried a few pistols to see how back reacted; quite sore afterwards
12 hours later & after some icing back seems OK; still a little tender but nothing worse than usual.
Please with today's chinning efforts. Done whilst wearing my Go Vegan shirt!