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Exercises

Set 1: 3 rounds
Pull-Ups
Pull-Ups
12 reps
Bodyweight mid Row
10 reps
Kneeling high pully row
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
T-Bar row with handle
12 reps
One arm long bar row
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Barbell Bent-Over Rows
Barbell Bent-Over Rows
12 reps
Barbell Rollout From Bench
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Single arm cable row
12 reps
Straight arm pulldown
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
London Bridges
30 seconds
High pulley row
12 reps
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
One Arm Dumbbell Row
2 minutes


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