Strength

Bent Over Rows: 3 x 8 (supine grip)
Accessory: 2 rounds for quality
Upright Row Complex
15 Face Pulls
10 Barbell Curls
15 Dumbbell Side Raises
15 Reverse Flies

 

upright row complex
10 upright rows, snatch grip
10 upright rows, clean grip
10 upright rows, close grip
*complex is to be completed with minimal rest

sarah-w