A
Row 500
then
Banded shoulder pull sequence
then
2 Rounds
10 goblet squats
14 walking lunges
20 banded good mornings
(10 min)
B
Back Squats + Front Squats
5x 10+5
(25 min)
C
Weighted Strict Pull-ups
6-4-2-2-2
then
3-5 rounds
2 Strict pull-up
3 Chest-to-bar pull-up
4 Pull-up
(15 min)