Deadlifts 2 warm up sets at 135
4 sets 225x10,275x8,315x8,315x6
Pulldowns 4sets 100x10,120x10,140x8,160x6
Seated Rows 4sets 100x10,120x8,140x8,160x6
One arm DB rows 80x10,85x10,90x8,100x6
TRX Rows BW 4sets of 8
leg lifts 4sets of 10
knee tucks 4sets of 15
TRX Mountain climbers for 3 sets of a min