Strength: Back – pullups, rear delt fly, gorilla row, SA lat pd, curls

Horizontal Loading
ULT
Pull Up – Pronated Grip
reps failure
Tempo controlled
Rest superset
Set Reps Tempo Rest
1 failure Controlled superset (h:m:s)
2 failure Controlled superset (h:m:s)
3 failure Controlled superset (h:m:s)
ULT
TRX Rear Delt Fly
reps 12
Tempo controlled
Rest 45s
Set Reps Tempo Rest
1 12 Controlled 45s (h:m:s)
2 12 Controlled 45s (h:m:s)
3 12 Controlled 45s (h:m:s)
LLT
GORILLA ROWS – KETTLE BELL
reps 12 per side
intensity 8
Tempo controlled
Rest 45s
Set Reps Intensity Tempo Rest
1 12 per side 8 RPE Controlled 45s (h:m:s)
2 12 per side 8 RPE Controlled 45s (h:m:s)
3 12 per side 8 RPE Controlled 45s (h:m:s)

alternating. 24 total in a set

LLT
Single Arm Cable Lat Pull Down
reps 12 per side
intensity 8
Tempo controlled
Rest 45s
Set Reps Intensity Tempo Rest
1 12 per side 8 RPE Controlled 45s (h:m:s)
2 12 per side 8 RPE Controlled 45s (h:m:s)
3 12 per side 8 RPE Controlled 45s (h:m:s)
LLT
Unilateral Biceps Cable Curl
reps 12
intensity 8
Tempo controlled
Rest 45s
Unilateral Biceps Cable Curl
Set Reps Intensity Tempo Rest
1 12 8 RPE Controlled 45s (h:m:s)
2 12 8 RPE Controlled 45s (h:m:s)
3 12 8 RPE Controlled 45s (h:m:s)