Warm-Up: Treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Deadlifts: 2×6,1×4 (heavy weight), 2×6 (10lb less), 2×6 (10lb less)
Barbell Underhand Grip Row: 3×10 (medium/heavy weight)
Barbell Wide Overhand Grip Row: 3×12 (medium weight)
Wide Grip Lat Pull Down: 3×10 (medium weight)
Alternating Arms Cable Pull Down: 3×10 (medium weight)
Stair master for 10 minutes at level 8.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.