A. One Arm DB Row 4x8-15/arm
B. Pendlay Row 3x6-8
C. 4 Sets
Prone Row x10-15
DB Jansen Row x8-12
D. Superset x3
Lat Swings x10-30
Banded Facepulls x20
E. EMOM x12
1: Pull-ups x6-8
2: Banded Straight arm Pulldown x12
3: DB Curls x8-10
F. 15 Minutes
Alt. between Strict Pull-ups and Dips
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