Prowler sprints
down and back
4 sets
Lat pulldown
3 sets of 12
Chest supported row
pyramid up in weight
end with 5 plates for 8 reps
Seated row
work up to heaviest set of 10
Shrugs
Nate and I usually find a way to do something stupid in regards to competition
135x12
225x12
315x12
405x12
495x12
585x6
*Nate won with 8 reps that SOB