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3x7 1:0:2:0 : 30 seconds rest

8x8 1:0:2:1 : 15 seconds rest

Wide grip lat pulldown / Close grip seated row

3x10-12 1:1:2:0 / 3x10-12 1:1:2:0 : 30 second rest

3x10 1:0:2:0 / 3x10-12 1:1:2:0 : 30 seconds rest

3x10-12 1:0:2:1 / 3x10-12 1:1:2:1

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