1) 1 arm DB row:
40x10/50x8/55x6/55x7
2) Weighted neutral grip pullups:
20x6/20x6/20x4/ Rope pullups-0x6/0x6
3)Cable row:
90x8-8-8
4a)EZ bar curl/cable curl
2 sets of 10 each
4b)Single leg calf raise
Finisher:
30 seconds jump rope/ mixed with double unders
15 seconds battle ropes
8 ab wheel rollouts
5x
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