Activations/prep

A1 wide grip tbar rows – 2 sets, 6-15* reps, 3 minutes rest before working sets
*one drop set after second working set

B1 ring high rows – 2 sets, 6-15* reps, 2 minutes rest before working sets
*one drop set after second working set

C1 low back extensions- 2 sets, 10-15* reps, 90 seconds rest before working sets
*one drop set after second working set

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