Warm Up: 4 Rounds Band Rows 10 Reps
Superset with Pull Ups 6 Reps (3x Chin Ups, 3x Pull Ups)
Workout 1: 4 Rounds
Single Arm Rows
15-12-10-8 Increasing Weight
Workout 2: 4 Rounds
Bent Over Barbell Rows 12 Reps
Superset with Rear Delt Flies 10 Reps
Workout 3: 4 Rounds
Straight Arm Pull Downs - 12 reps
Workout 4: 4 Rounds
Cable Rope High Pulls 12 Reps
Superset with Single Arm Rear Delt Cable Flies 12 Reps Each Arm
Workout 5: 4 Rounds
Lat Pull Down 10 Reps
Superset with Seared Cable Row 10 Reps Increasing Weight
Workout 6: 4 Rounds
Deadlifts 5-8 Reps
Superset with Burpees Over Bar 6 Reps