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