Squat Therapy, Shoulder Press, Chin ups

Warm up:- Spealler warm up, 10 wallballs, 8 band dislocates

Squat Therapy
3 x air
3 x with bar - air squat keeping hands above bar
3 x 7kg
3 x 10kg
3 x 15kg

15 x Air

Shoulder Press
3 @ 7kg
3 @ 9kg
3 @ 13kg
3 @ 17kg
3 @ 21kg / 46lbs (Left arm was a slower than right, quite noticably??)

Max reps @ 7kg = 21

Chins - P U Rev assisted - increasing with less assistance
3 @ top
3 @ 2"
3 @ 4"
3 @ 6"
3 @ 8" 1 then failed, waited a few secs and tried again but failed at forehead to bar. Rested about 30 secs and tried again got 1

Max @ top = 5 reps

c/o stretch, flexibility and foam roller