Warm up 3 Rounds

10 Reps - KB Dead to upright row

20 Reps - KB Swing

20 REps - mt climbers

4 Rounds

10-12-12-20 reps - Incline DB Row

20 Reps - Seated DB Shrugs

5 reps - 5 bench hop over - 1 burpee

3 ROUNDS 

10-12-20 REPS EA- SEATED ONE ORM LAT PULL

10-12-20 REPS EA - ONE ARM CABLE PULL

3 ROUNDS 

20-10-20 REPS - SHOULDER WIDTH LAT PULL

20-10-20 REVERSE GRIP LAT PULL

10 reps ea - Bent over single arm rear delt fly (drag elbow out wide squeeze)

HIIT 3 rounds  no rest

20 reps - Butt kickers 

10 reps - Burpee to Double Jacks

3 rounds - 4 plan jack to 4 benover jumping lunges

3 rounds 

8-10-15 reps - High machine lat pull with 2 sec pause at bottom (squeeze)