Warm up: treadmill for 10 minutes at 3mph/3% incline. Stretch
Barbell Deadlifts: 3×6 (heavy weight, same as last week), 2×6 (10lb less), 2×8 (10lb less)
One Arm Dumbbell Rows: 3×8 (medium/heavy weight, same as last week), 2×8 (10lb less)
Wide Grip Lat Pull Down: 3×10 (medium weight)
Bent Over Wide Grip Overhand Barbell Row: 3×8 (medium/heavy weight)
Kneeling Two Cable Lat Pull Down: 3×15 (medium/light weight)
Kettlebell Farmers Walk: 3×20 up and back (medium/heavy weight)
Medicine Ball Slams: 3×20 (medium weight)
*Superset: Perform the second exercise immediately after the first without resting in between.
I recommend stretching and foam rolling for 10-15 minutes once finished.
Pin the graphic below for quick reference during workout.