Activations/prep

A1 chest supported tbar rows – 6-10 reps, 2 sets, 3 minutes rest before top sets

B1 pull down – 6-10 reps, 2 sets, 3 minutes rest before top sets

C1 chest supported lat row – 6-10 reps, 2 sets, 3 minutes rest before top sets

D1 2-position cable pull over – 10-20 reps
D2 cable high row – 10-15 rep
D3 low back extensions* – 10-20 reps
2-3 sets, 1 minute rest between rounds
*drop set on last set

***all sets listed are working sets. Always take as many warmup sets as needed.