Deadlift (all reps from a stop):
135×5
135×5
135×5
135×5
225×5
315×5
405×5
475×5
535×7
315×3 (speed work)
Hammer Chins:
bw ×10
+20×8
+40×6
+60×4
CG Pulldown:
250×6
250×6
250×6
WG Pulldown:
200×8
200×8
200×8
Rope Lat Pushdowns:
60×12
70×12
80×12
Lying Hamstring Curl:
150×6
150×6
150×6
Standing Cable Adduction:
20×10
20×10
20×10
Standing Cable Abduction:
20×10
20×10
20×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes