4 rounds:

150m row (arms only)
15 BB biceps curls 45/65
150m row (arms only)
15 high band curls M/H
150m row (arms only)
15 DB bent row 15/20 ea. 

Post HYTWIO! to comments.

Daily Extras - 5 supersets of:

15 OH triceps ext (med - heavy)
15 tri pushdowns (med - heavy)


Workout Notes:

  1. Did you see this coming? Pulling was all we had left this week.
  2. Rower resistance should be lowered. Setting 3-4 is best.
  3. Not in a hurry today. Stay busy, but off the clock.
  4. Use SLOW speed (2-0-2-0)
  5. Feel the burn.
  6. HYTWIO?

Seriously, as good as our programming is, this is the kind of thing that will put you ahead of the curve. Strong work Jessica (GPPOK).