3 rounds
- 5 pull ups
- 10 barbell bent over row
- 10 single arm resistance band lat pull downs+ 10 lat press downs
- 10 standing resistance band rows
- 5 chin ups
- 10 dumbbell curls
- 10 resistance band high curls
- rest 1 min
- 1 min max distance arms only rower
- rest 2min
ISO 2 sets 10 reps= cable preacher curls, laying down straight bar cable curls, cross body seated row