Sled sprints
down and back one set
4 sets
CG lat pulldown
3 sets of 15
Wide grip lat pulldown
3 sets of 15
Chest supported row
wide grip and CG
do a set each way each weight
ended with a set a ten at 4 plates with both grips
Bar shrug
4 sets of 15
Behind the back shrug
4 sets of 12