2 Rounds of:
10-15 reps Scapular Depression
20 reps Face Pulls
20 reps Banded Lat Pull Down
A.
Close Grip Bench Press 5×5
Seated Military Press – 3×10 reps
Tate Press 3×10 reps
Standing Shoulder Shrugs – 3×10-15 reps
B.
21, 15, 9 reps of:
Row 400m at the start of every round:
HSPU OR L-Seated Press
Toes-to-Bar OR Leg Raises
Push-ups
