Warm up
3 rounds
5 pvc pipe shoulder passes
7 fb front raise (very light)
3 rounds
9 db fly on incline bench (light)
11 lat pull downs (very light)
3 rounds
13 bent over row (very light)
15 mountain climbers (hard count)
Workout
5 rounds
:25 straight arm lat pulldown with exercise band
:10 rest
:25 lat pull-down
:10 rest
5 rounds
:25 sea turtle
:10 rest
:25 seated row
:10 rest
5 rounds
:25 DB bent over row (knee on bench R)
:10 rest
:25 DB bent over row (knee on bench L)
:10 rest
5 rounds
:25 db upright row very light
:10 rest
:25 hammer strength lat pull-down
:10 rest
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