Single arm bent over row (heavy DB or KB)
Single arm up right row (same DB or KB)
*You may rest between sets but each set must be a super set.
*Complete right and left on before resting
5 Strict pull ups w/ one sec pause at the top of each rep
10 Strict presses (95/65) w/ one sec pause at the top of ea. rep
15 Hand release dead lifts (same bar)
*open your hands at the bottom of each dead lifts but try to stay in an active position to pick the bar right back up