BACK DAY

A1 2-position long handle pull-over – 10-15 reps A2 joe row activation 5-10 reps
As many sets as needed

B1 neutral grip chins – 6 sets, 5-10 reps, 3 minutes rest
*****two sets with top weight, next 4 with drop down weight (extend all sets with partials)

C1 bent over barbell rows (upper back focus) – 4 sets, 6-20 reps, 3 minutes rest
******last three sets are drop down sets. Drop the load approximately 25% each set, and hit AMRAP.
On the last set rest-pause (or cluster) 10 seconds breaks, then 5 reps. Repeat until 20+ reps total hit

D1 2-arm pull downs (upright, then leaned back) – 4 sets total, 10-20 reps, 60 seconds rest *****last set extend with 3 drops
*****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