500 meter row
Sampson Stretch-3 30 second holds a side
4-5 rounds of:
Pull up-12 reps ( assisted with a band if you must)
Reverse grip pull down-12 reps
Wide grip seated row-12
cable reverse fly-12 reps
upside down Barbell row-12 reps
max rep rope curls
3 minute run @ 2 % incline
cool down stretch
