Warm-Up: Treadmill for 10 minutes at 3mph/5% incline. Stretch
Barbell Deadlifts: 2×8, 1×6 (heavy weight, same as last week), 2×8 (10lb less), 2×8 (10lb less)
Barbell Sumo Deadlifts: 3×8 (medium weight)
Landmine Row: 3×8 (medium/heavy weight)
Lat Pull Down with Close Grip Attachment: 3×10 (medium weight)
Lat Pull Down with Parallel Grip Attachment: 3×10 (medium/light weight)
Bent Over Barbell Row: 3×10 (medium weight)
Row machine for 10 minutes at moderately fast pace.
I recommend stretching an foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.