Nigel

Part 1. 5 Rounds 
5- Pull-ups/Banded Pull-ups
20- Seated Banded Lat Pulldown (Use Band + PVC pipe) 

Part 2. 4 Rounds 
20- Barbell Upright Row  
20- Barbell Bent Over Row
 
Part 3.
100- Barbell Bicep Curls (fewest sets as possible, use empty bar) 
100- DB Hammer Curls (fewest sets as possible) 

Part 4.
30-20-10
Calorie Row/Ski 
*Time Cap 8:00 Minutes*