7/10. Slow and sore.
Conventional Deadlift (training max: 640):
135×10
225×5
315×2
405×1
450×3
515×3
575×3
DE Deadlift (15-30s rests):
315×3
315×3
315×3
315×3
315×3
315×6
GHRs (1/2 foot position):
×12-8
Rope Face Pulls (two ropes, dropset):
60-50-40-30-20×25
Rope Strict Straight-arm Lat Pushdowns:
110×20-12-8
Wide-grip Pulldowns (neutral grip, 10-count holds @ bottom):
150×5-5-5
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 45 minutes