Strength: Bent Over Row
a. build to a heavy 5
b. 2 x 5 @ 90%
c. Tempo Bent Over Row 3 x 10 @ 40-50%
*rest 40 seconds between sets
**Tempo to be performed at 2 second descent, no pause, 2 second ascent, no pause at the top

Accessory: 2 Rounds For Quality
30 Second Reverse Flies
-30 second rest-
30 Second GHD Sit-ups
-30 second rest-
30 Seconds Upright Row 75/55
-30 second rest-
30 Second Dumbbell Lateral Raises
-30 second rest
30 Second Barbell Rollout
-30 second rest