(WARM UP)
OVERHEAD ROTATORS @ HYPEREXTENSION:
3 X 15

NEUTRAL GRIP PULL UPS (shown as weighted in video):
3 SETS TO FAILURE (IF SETS ARE LESS THAN 6 REPS, DO A MANY SETS AS NECESSARY TO REACH A TOTAL OF 30 REPS)

WIDE GRIP PULL UPS:
(CAN BE DONE ON AN ASSISTED MACHINE)
3 X 10

SEATED CABLE PULLDOWNS:
3 X 10

SINGLE ARM ROWS:
3 X 6 (EACH ARM)

BENT BARBELL ROWS:
4 X 6 (TOUCH BAR TO FLOOR EACH REPETITION)

HORIZONTAL PULL UPS:
DO A TOTAL OF 30 REPS IN AS FEW SETS AS POSSIBLE

DEADLIFT:
START WITH 50% OF 1 REP MAX AND DO (1) REPETITION. REST (1) MIN THEN DO (2) REPETITIONS WITH THE SAME WEIGHT. NEXT, REST (1) MIN THEN DO (3) REPETITIONS. CONTINUE PATTERN TO 10 REPS AT 50% OF YOUR 1 REP MAX