4 rounds
- 5 strict pull ups
- 10 bent over barbell row
- 10 single arm DB rows 1:1
- 15 single arm resistance band lat pull downs 1:1
- 15 resistance band lat press downs
- resistance band reverse flys
- rest 2 min
ISO 2 sets 10 reps= seated v grip rows, straight bar wide grip rows, straight bar underhand rows