Bent over rows
4x8 60lbs
Wide grip lat pull down
4x10 60lbs
Low row
4x10 60lbs
Straight arm pull down
4x12 20lbs
Face pulls
4x12 15lbs
Bicep curls
4x8 30lbs
DB hammer curls
4x12 10lbs
Finisher
8 rounds
20:10
Rainbow slams
Squat jacks
Rope slams
Lateral hop + burpees
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