Warm up: Hang from pull up bar to loosen up lats and upper back, 4 sets of 15-20 seconds
Standing wide grip row on cable set up 6 sets of 20
Lat pull down 4 sets of 15 with drop set
Under hand row 4 sets of 12
Over hand row 4 sets of 10
Seated plate loaded row 4 sets of 12
Shrug 5 sets of 20
Abs 4 sets of 12
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