A) 4 rounds for quality
10-12 x DB Floor Press in Bridge
90s x Easy pace Bike, Row, Jog, Ski
4-6 x Wide Grip Pull-ups + 15 Tall Kneeling Band Lat Pull-down
90s x Easy pace Bike, Row, Jog, Ski

• Scale pull-ups with partner or self assisted.

B) 3 rounds for quality
10-12 x Close Grip DB Push-ups
90s Easy pace Bike, Row, Jog, Ski
15 each Seated Band Row
20 Band Pull-aparts
90s Easy pace Bike, Row, Jog, Ski