Pullups- 8 x failure (set of widegrip, then set of narrow grip)
Lat pulldowns- 4 x 8
Straightarm pulldowns- 3 x 8 , 1 x 10 (held each rep in a front lat spread pose for 3-5secs each)
Closegrip pulldowns- 4 x 8
Lat Pulldowns- 2 x 25
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Stepmill- 25mins