Quick speed pulls, with some solid rest paused-failure work.
DE Deadlift:
225×3
245×3
265×3
285×3
305×3
325×3
GHR (4-2):
bw ×12-12-12
Seated Cable Row:
250×15f-8f-6f
Lying Hamstring Curl:
100×6-150×6-100×12
Seated Hamstring Curl:
100×6-155×6-100×12
Wide-grip Pulldowns:
250×7f-4f-2f
CG Pulldowns:
250×8f-4f-3f
Rope Face Pulls (#18, superset with lat pushdowns):
100×15
100×15
100×15
Straight-bar Lat Pushdowns (strict form):
100×15
100×15
100×15
Band Pull-Aparts:
×25-25-25-25
Duration: 30 minutes