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| Exersize | reps | sets | rest | extra |
| Pulldown | 12 | 7 | 90sec | 2 warmups sets |
| Seated cable row (wide) | 8-12 | 5 | 90sec | 3 up 2 down |
| highrow under grip (plate loaded | 12 | 4 | 90sec | 2 up 3 down |
| Cable pullover | 15 | 4 | 90sec | FOCUSSSSS |
| Pullups | burnout | 3 | 90sec |
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video by @martkremer ft @daveykoch
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