12-10-8-8
Lat Pulldown
80-90-100-110
T Bar Row 4×12
@ 50kg (including bar)
Cable Pulldown 4×12
@ 3 plates
Back Row 4×12
@20kg
DB reverse flies 4×12
@7.5 kg
Close Grip Pull-ups AMRAP
6-5-5-5
Bicep Curls 4×8
50-40-30-30
Barbell shrugs (smith machine) 4×12
40kg
PM
Run 5km