BACK DAY

A1 2-arm lat adduction w/internal rotation (no weight) – 5-8 reps A2 joe row activation 5-8 reps
As many sets as needed

B1 neutral grip chins – 5 sets, 5-10 reps, 3 minutes rest

C1 reverse band rack dead lifts – 2 sets of 6-12 reps, 3 minutes rest
*****last set drop the load approximately 20% each set and hit AMRAP

D1 Prime extreme row – 4 sets, 6-12 reps, 2 minutes rest
*****last two sets drop, drop the load approximately 20% each set and hit AMRAP

E1 machine pull down – 10-12 reps
E2 2-arm cable rows – 10-15 reps
E3 cable Rope pull overs (short rope – just the lengthened position) – 10-15 rep 4 sets, 45 seconds between set
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets