W13D4

Warm Up: 15AMRAP - 15x Cal AAB + 10x Upright Row + 5x Pull Up

Main:

Barbell Bentover Row 5x5

Wide Grip Lat Pulldown 4x10

Bicep Curl 4x10

Reverse Grip Curl 4x10

Scap Pull Up 4x15-20

Conditioning:

6x500m Row