4-5 Rounds 22 Min
8 Sumo DL (ramping)
8/8 Bent Over Rows (single arm-keep back flat)
8/8 Lateral Slider Lunge
16 Banded Row
8 Bench Press (ramping)
12 Barbell Drag Curls
12 Skull Crushers
Banded Fly 3-1-1-3 (3 second eccentric, 3 second squeeze in front)
8 Chins Ups
10-20 GHD/ v-ups