Back/ Arms
SKILL:
Archer Pull-ups - 3 Sets
-then-
Around the World Pull-ups - 4 Sets (2 ea. direction)
STRENGTH:
Lawnmowers - 3 x 10 (Heavy)
-then-
3 RNDS
40 Shrugs w/ 40# Dumbbells
15 Barbell Curls
3 RNDS
10 Pull-ups
15 Tricep Extensions
3 RNDS
10 Ring Rows
10 DB Nose Breakers