Warm-up: Elliptical for 10 minutes at slow pace. Stretch
Barbell Deadlifts: 4×5 (heavy weight), 3×6 (10lb. less), 2×8 (10lb less)
Sumo Deadlifts: 2×8 (medium-light weight)
One Arm Dumbbell Row: 1×10, 2×8 (heavy weight), 2×10 (10lb less)
Straight Arm Cable Pulldown: 3×10 (medium weight)
Lat Pulldown with Close Grip Handle: 2×10, 1×8 (heavy weight), 1×10 (medium weight)
Stair Master for 10 minutes at level 10 with 1 minute cool down.
I recommend stretching and foam rolling for 10-15 minutes once finished work out.