BACK

A1 2 handle cable row -4-8 reps
A2 joe row – 4-8 reps

Activation. As many sets as needed

B1 step back single arm row – 1 set, 6-10 reps, 3 minutes rest before top set

C1 machine pull down – 3 sets, 6-10 reps, 3 minutes before top set

D1 machine pull down – single arm, 5 reps each arm, repeat, – then both arms AMRAP, 3 sets,

90 seconds rest

E1 barbell (upper back) rows – 3 sets, 6-12 reps, 90 seconds rest

F1 neutral shoulder width grip pull ups – 5-6 reps
F2 close grip pull ups – 5-6 reps
F3 neutral grip cable pull down – 8-10 reps

3 sets, 60 seconds rest

***drop sets with band for both pull ups

All sets to failure.