Position 1 and 2 these are wide grip pull ups from the ground. Killer back and bis: Do each round 3X through for 12-15 reps per move.

ROUND 1

• Hammer curls
• Wide grip pull ups pictured
• Barbell row with a hip thrust

ROUND 2

• Barbell bicep curls
• One arm rows
• Depth push ups

ROUND 3

• Incline bicep curls
• Seated rows
• Burpees with a push up

• End with 300 crunches
• 100 obliques
• 100 speed
• 100 pretzel