BACK DAY

A1 2-arm cable rows activation – 5-8 reps A2 joe row activation 5-8 reps
A3 Rope pull-over activation 5-10 reps As many sets as needed

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

C1 reverse band rack dead lifts – 3 sets of 6-12 reps, 3 minutes rest
*****last two sets drop, 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 – (cluster sets) 5-8 reps, rest 10 seconds, repeat 4-5 times (do not take hands off handles)
E2 pullover machine – 15-20 reps (half in shortened range, half in lengthened range) 4 sets, 60 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