4 rounds
- 5 pull ups
- 10 banded lat press downs
- 10 banded lat pull downs (explosive pull slow release)
- 5 chin ups
- 10 dumbbell reverse flys
- 10 dumbbell lateral raise
- 10 resistance band standing rows
- 2 minn rest
ISO 2 sets 10 reps= single arm cross body seated rows, dumbbell incline seated row, resistance band reverse flys