A1. Back Squat; work up to a tough triple over 5 sets
A2. BB supinated bent over row x 5-7 x 5
A3. Side lying DB ext. rot. x 6/side x 5
3 minutes on / 2 minutes off for 5 rounds
20 double kb squats, 35/24#
Am rap UB CTB pull ups
Row for max calories

**track total reps and distance on rower
**scale up to 55/35# per hand if you can go 20 UB
**transition quick.. don’t rest for a bigger set