Using the Tababta clock, with 2 minutes on and 1 minute to switch do as many reps of the following as possible:

- standing T-bar row 135/95 & push ups to superman w/ 2 sec hold

- bent over bb row 95/65 & GHD back ext.

- wide grip pullup &  Aussies - hip height

- single arm db row 45/25 & T push ups

- bent over bb row (underhand grip) & bb shrug 95/65

- snatch grip high pull 95/65 & db farmers carry 32/24 (count the ft)

- clean grip high pull 95/65 & db jump shrug 30/22.5

- behind the back bb shrug 65/45 & superman

- db pullovers/chest expanders 50/35 & wide grip lat pulldown 12/10

- incline db shrug 40/20 & flutter kicks