Hammer Strength Front Pulldown 
5(230-230-230-230-230)

Flex Leverage Row 
5(230-230-230-230-230)

Nebula IDA Low Row
8(230-230)

Nautilus Plate Load Pullover 
5(200-200-200-200-200)

Barbell Curl (BFR)
8(105-105-105-105)

Cross Body Hammer Curl (BFR)
8(45-45-45-45)

3 rounds:
25 Hammer Strength Gripper (115)
25 Band Pull Apart (red) 
_________________________________________________ 

8 rounds:
60yd Sled PUSH Shuttle 90lbs
200m Recovery Jog
200yd Sled PULL Shuttle 90lbs
200yd Recovery Jog