A Single-arm cable row 23.75x12, 28.75x10, 31.25x8
B Rack pull work up in 6s until max of 140x3
C Lat pull down 48.75x3x10
D Cable row o/h 43.75x3x12
E DB shrug 40sx10, 45s rest, F (3s squeeze), 30s rest, F (no squeeze)
F 45 raise 10x2x15 (drop weight) /10
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