3/8 – Pull

Conventional Deadlift (3’s @ 590):
135×10
225×5
315×5
415×3
475×3
530×4

Deadlift:
315×6
315×6
315×6

SLDL:
315×10
315×10
315×10

BB Row (overhand-underhand):
225×6-6
225×6-6
225×6-6

Shrugs (reps paused @ top):
225×10
315×10
405-315-225×10

Lying Hamstring Curl:
80×12-12-12

Seated Hamstring Curl:
80×12-12-12

Seated Calf Raise:
90×30-45×30

Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
110×15
110×15
110×15

BTN Pulldowns:
150×15
150×15
150×15

CG Pulldowns (superset with pushdowns):
120×15
120×15
120×15

Rope Lat Pushdowns (strict form):
110×15
110×15
110×15

Standing EZ Curls (close grip – shoulder width – reverse-grip, different grip each dropset):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12

Band Pull-Aparts:
×25-25-25-25

Duration: 65 minutes