4 rounds 

8-8-8-20 Reps - wide grip lat pull

8-8-8-8 REps - Reverse grip lat pull (3 sec hold at the bottom)

4 rounds 

10-12-12-15 Reps- Modified Cable Row

10-12-12-15 Reps - Db Bent over row

20 reps - 4 point lateral twist

3 rounds 

8-8-12 reps - Close grip cable row (5 sec hold)

20 rEps- Plate Hammer curls 

Hiit curcuit 2 rounds

4x 5 bench hop over 1 burpee

20 REps- crap toe touch

20 reps - Plank punch

4 rounds 

10-10-10-10 reps - BB dead lift (heavy)

20 reps - bosu ball lateral toe taps