warm up:
KB swings super set with KB RDLs 3 x 10 each
gets my hips and glutes activated and warmed up for deads and/or squats.
warm up: 135lbs 2 x 5
185 x 5, 225 x 2, 275 x 1
315 x 1, 335 x 1, 355 x 1
Controlled RDLs with fat bells 4 x 10 (40lbs)
GHRs 3 x 10 (BW)
Machines:
Rows 3 x 10 (70lbs)
Lat Pull downs 3 x 10 (70lbs)
treadmil on incline 20 minutes
[youtube=https://m.youtube.com/watch?v=wNtBqElrJUk]