A1 activations

B1 chest supported rows – 4 sets, 6-15 reps, 2 minutes rest between/before top sets

C1 rack deadlifts – 1 set, 5-8 reps, 3 minutes rest before top set

D1 t-bar rows – 10-12 reps
D2 wife grip pull down – 10-12 reps
5 sets, 90 seconds between rounds

E1 cable rear delt – 6-10 reps
E2 rope pull apart – 20+ reps
3 sets total, 45 seconds rest between sets

F1 Hip loaded calf raise – 2 sets, 6-12 reps***
90 seconds between sets
***Watch video for extended BW drop set

**** all sets listed are working sets. Always take as many warm-up sets as needed.