3 rounds
- 5 tempo ring rows (5 up 5 down)
- 10 single arm resistance band pull downs 1:1
- 10 single arm DB clean+press 1:1
- 10 ring rows
- 10 DB rows 1:1
- 10 DB pull overs
- 1 min max rep resistance band lat press downs
- rest 2 min
ISO 3 sets 10 reps: perfect curls, v grip cable rows, laying down curls