Strength
Strict Pull-ups:
- 4x5 (Chose a band or weight that will make you struggle for your last rep)
Isometric Pull-up Hold:
- 4x10 seconds (Rest 1 minute between sets)
Bent Over Row:
- 4x5

Accessory
3 Sets:
- 10 Rower Pike-ups
- 10 Single Leg Romanian Deadlift (each leg)
- 15 Dumbbell Floor Press
- 30 Walking Lunges (total)
- 100m Farmers Carry