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Seal row/ with multi grip bar, shrugs, chin-ups

Seal row/ with multi grip bar, shrugs, chin-ups** Do 2 warm up rounds: then 8 full rounds1) 8-10 seal rows2) 6-8 shrugs3) 6-8 pull-ups**8 full rounds in under 16 minutes*** After every 2 rounds, stick a bumper plate under front of bench to slightly lift the angle

High Calorie Shake

My high calorie shakes 2 cups muscle egg (250 calories) 1.5 cups oats (500 calories) 4 tablespoons mct oil (520 calories) 2 tablespoons Nutella (200 calories)