Thursday

A.

4 sets (super set)

DB bench press x 15 reps for 2 sets, 12 reps for 2 sets 

single arm bent over DB or KB rows x 12 reps (2s pause at top, 3s descent = 30X2)

B.

for time:

Rx

27-21-15-9

cal row

CTB pull-ups

scaled

27-21-15-9 cal row

15-12-9-6 pull-ups