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