BACK

A1 2-cable row – 5-8 reps

A2 joe row – 5-8 reps

Activation. As many sets as needed

B1 “step back” hammer strength row – 3 sets, 8-12 reps, 3 minutes rest

C1 single arm pull down – 4 sets, 8-10 reps, 2 min rest

D1 pullover machine – 12-15 reps ****lengthened range emphasis

D2 pull down rest pause – 5-8, AMRAP, AMRAP (10 seconds between sets) 4 sets, 90 seconds rest

E1 wide grip trap pulldown – 12-14 reps E2 low row traps – 12-15 reps

4 sets, 60 seconds rest

*****all sets are working sets to/past failure. Take as many sets as needed to warm up