Warm-Up
10-5-10 Pyramid
Barbell Bent Over-Row @ 135#
Wall Ball @ 20#
Chin-Ups
Dumbbell Bent Over-Row @ 100#
4 Rounds:
Wide Grip Pulldown 12@ 170, 8 @ 190, 6 @ 200, 6 @ 240
Decline Sit-ups w/ Dynamax 10,10,10,10
Side Bends w/ 60# Dumbbell 10,10,10,10
3 Rounds:
Standing Rope Row @ 150 x 15 Reps
Strait Arm Push Down @ 60#
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