Foam rolling: back/shoulders
BB rows
80kg * 15 for 3 sets
Lat pulldowns (behind neck)
75 * 15 for 3 sets
Straight arm pushdown
3 sets of AMRAP
Shrug/half-row (don't know how to describe this)
100 * 10 for 3 sets
Sort of a karwoski row, but not exactly sure if it's the same. Did these thumbless. Hit my traps, and upper back area, as well as trained my grip a little.
Hammers (single arm)
25 * 10 for 3 sets
Incline DB curls (fat grips)
10 * AMRAP for 3 sets
Short workout. Moderate intensity and high(er) volume.
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