Activations/prep

A1 RDLs – 5-8 reps, 2 sets, 3 minutes rest between sets

B1 ring rows – 6-10 reps, 2 sets, 3 minutes rest between sets

C1 tbar rows – 6-8 reps, 2 sets**, 3 minutes rest between sets
***after the 2nd working set, extend the set with tbar RDLS for AMRAP, then chest supported DB rows for AMRAP

D1 extension/row iso – 30ish seconds
D2 extension/row – 10-15 reps
D3 extensions* – AMRAP
1-2 rounds, 2 minutes rest between rounds
*double drop set

E1 cable rear delts – 10-15 reps*
E2 cable face pull – 10-15 reps
2-3 rounds, 1 minute rest between rounds
*drop set

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