A. Sumo Dead lift 4-4-4-4 work up to a heavy set rest as needed
B. One arm rows 3 set of 12 reps /arm rest 30 sec btw arms
C. Jefferson Curl 3 sets of 10 reps rest as needed
D. Side plank with rot 3 sets of 10 reps each / arm
E. in 4/5 mins 500 m row and as burpee pull ups

Source: Workout Of The Day

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