Cycle 2/Week 3 (13 weeks out) 

Single-Arm CXP Row 8(90) 8(180) 8(270) 8(360) Hammer Strength Front Pulldown 8(90) 8(140) 8(180) 8(230) Cybex Row (pronated) 10(120) 10(130) 10(140 10(150) "C-Bum Pulldown" 8 Tempo Wide Grip (:04 ecc) AMRAP - Mid Grip AMRAP - Supinated Grip (No rest. 140lbs) Nautilus Rowing Torso 3x15 (60) Rope Biceps Curl 3x15 (60)