General Warm Up

10 Min Cardio @ Moderate Pace on cardio of choice

Then:

Work up to heavy Deadlift

If you feel like you can hit a PR, do it!

If not, stop pulling around 90% 1 RM

Then:

hit 1 set of 2 reps @ 90% 1 RM

Rest 4 min before attempting the 90%

Then:

3 sets of 5 reps @ 80% 1 RM

Rest 2-3 Min between sets

Then:

3 sets x 3 reps speed Pause Deadlift.  Lift to the knee, pause 3 seconds and finish the pull.  Use 60% 1 RM

Rest 30-60 seconds between sets

Then:

Seated Cable Lat pull

10 Reps Heavy

10 Reps Heavier

5 Reps Really Heavy

5 Reps Extremely Heavy

Then:

10 Seated Lat Pull Down, Make sure bar touches chest.

Go as heavy as you can for 10 reps

Then:

5 Underhand Pull Ups

+

20 Weighted Curl Ups or weighted ab cable crunches

5 sets

Then:

Cool Down 10 min cardio of choice @ moderate pace