3 sets of 6/6/AMRAP - Two heavy sets, last set is a backdown set - decrease weight by 20% and perform AMRAP. Minimal Rest(0s)

3 Sets

Superset

B1

Notes:

Seated Cable Row - Lats

3 second hold in peak contraction. 3 sets of 6-8. Minimal Rest (0s)

3 Sets

Superset

B2

Notes:

Dante Row

Same weight as B1. 3 sets of AMRAP. Minimal Rest(0s)

3 Sets

Superset

B3

Notes:

Seated Cable Row

3 sets of 5 reps. Same weight as B1. Youâ€™ll only be able to get partial range here. Perform this max range, and hold an isometric contraction for 5 seconds on each one. Partial Rest (2 min)