9/10. Fast, easy pulls.
Conventional Deadlift (training max: 620):
135×10
225×5
315×5
435×3
495×3
560×5
Elevated SLDL (standing on 45lb bumper):
410×3
410×3
410×5
GHRs (closer foot position setting 3/2 on first set, 2/2 on next two):
×20-12-8
Rope Face Pulls (two ropes for wider pull):
50×25-25-25-25
Wide-grip Strict Straight-arm Lat Pushdowns (old pulldown stack):
75×15-8-6
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