Super Set
Pull Over (15,12,8,8) 35,55,70,35KB
Pull Up (3×10) 10,8,6
Progressive Set
Rev Grip Row (15,12,8,8,12,15) 15,30-,40,35,25,15
Force Set
One Arm Row (5×5) L/R 35KB
Single Set
Deadlift (15,12,8,8) 25,70KB,55KB(2),70KB
Super Set
Reverse Fly (15,12) 15/25
Plank Rotation (30sec/30sec) 15/25
Finisher
Windmills 2×5/35KB
Slingshot 2×10/35KB