Warm-Up: Treadmill for 10 minutes at 2.5mph/5% incline.
Barbell Deadlifts: 1×8, 2×6 (heavy weight, same as last week), 2×8 (10lb less), 2×8 (10lb less)
Barbell Sumo Deadlifts: 3×8 (medium weight)
One Arm Dumbbell Row: 3×6 (heavy weight), 2×8 (10lb less)
Wide Grip Lat Pull Down: 3×8 (heavy weight), 3×10 (15lb less)
Farmers Walk: 3×20 steps up and back (medium weight)
Seated Resistance Band Row: 3×20
Medicine Ball Slam: 3×20 (medium/light weight)
I recommend stretching and foam rolling once finished.
Pin the graphic below for quick reference during workout.