Monday.. no one likes you.

(Athlete)

Chest to bar Pullups x 100 for time.

Alternating single arm bent over rows 5 sets of 10

Barbell curls 5 sets of 10

Concept2 rower 30 seconds on 30 seconds off x 7.

(Beginner)

Pullups one set of max reps.

Lat pull down 3 sets of 10

Alternating single arm bent over rows 3 sets of 10

Barbell curls 3 sets of 10

Concept2 rower 30 seconds on 30 seconds off x 3 rounds