Jamar

Part 1. 4 Rounds 
Max Reps: Pull-ups/Banded Pull-ups
15- Seated Lat Pulldown (Green Band + PVC) 
15- Seated Lat Pull Down (Blue Band + PVC) 

Part 2. 5 Rounds 
15- Barbell Bent Over Row
15- Barbell Bent Over Supinated Row
15- Banded ‘Y’ (Use red band or CrossOver Symmetry) 

Part 3. 42-30-18 
Calorie Row/SkiERG
Single Arm DB Snatch (50/35)