4 rounds
- 10 single arm banded lat pull downs
- 10 single arm dumbbell rows 1:1
- 10 alternating DB hang power cleans 1:2
- 10 alternating devil press 1:2
- 15 med ball sit ups
- 15 knee tuck crunches
- rest 2 min
ISO 2 sets 10 reps= single arm cross body cable pull downs, neutral grip pull downs, standing single arm cable row