Warm-Up: Jumping jacks 1×50, jump rope motions 1×100, high knees 1×20. 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)
Kneeling One Arm Pull Down, Perpendicular to Weight Stack: 3×15 (medium weight)
Bent Over Wide Grip Overhand Barbell Row: 3×10 (medium weight)
Kneeling Lat Pull Down with Rope: 3×15 (medium/light weight)
Medicine Ball Slams: 3×20 (medium weight)
Seated Resistance Band Rows: 3×20
*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.