3 rounds
- 5 pull ups (scale with jumping to slow release or ring rows)
- 10 single arm kb rows 1:1 (use a bench or box)
- 10 single arm resistance band pull downs 1:1
- 10 resistance band lat press downs
- 5 chin ups (scale with jumping or underhand ring rows)
- 10 duel DB curls
- 10 hammer curls
- 30 seconds max rep resistance band high curls
- rest 2 min
ISO 3 sets 10 reps= seated lat pull overs, underhand straight bar pull downs