3 Rounds 

Assisted Pull Ups

Assisted Dips

Kettle Bell Swing

3 Rounds 

Seated Single Arm Cable Row

Single Arm Bent over DB Row

(take DB to cable machine)

Brupee

HIIT

Row Machine 

Pushups

3 Rounds 

DB Dead Lift 

Shrugs 

Waiter Walks 

3 Rounds 

Incline DB Press 

Plank 

Incline Bench DB Row