[Commander]

Tuesday - Pull Day #2

* Stiff Arm Band Lat Pulldown to prepump lats
* Tricep Pump sets between most sets of back

Chinup
BW+25, 35, 45, 50, 55, 60, 65x3

Ring Row
BWx6
BW+5 x 6, 3 sets

Overhand Scrape the Rack Row
135x6, 4 sets

Lat Pulldown
105x8, 6 sets

Speed Overhand Scrape the Rack Row (Chains +50)
102.5x3, 5 sets

Evening

Tire Dragging - Pressing and Rowing

Wednesday - Pull Day #3 - final day of 3 day phase

* Tricep Pump sets between most sets of back

Front Box Squat (Chains +50)
120, 120, 125, 130x5
135x5, 2 sets

SS w/

Stiff Arm Band Lat Pulldown for pre-pump of lats

Front Lever x 6

Pullup
BW, +5, 10, 15x6

Ring Row
BWx6

Cable Row
100x10, 10, 8, 8

Speed Underhand Scrape the Rack Row (Chains +50)
105x3, 3 sets
105x3 +3 (rest pause)

SS w/

Lat Pulldown
100x8, 3 sets