Warmup

Dynamic and assisted stretch 10 min focusing on hip rotators

Deadlifts 3×5

Rackpulls above knee 4×5

Single arm DB Row 3×12 with1.5 min rest

Pulldown drop sets 3×12-15

Straight arm Pulldown 3×12-15  with 45 seconds rest

Back extension with 2 second hold 3×15

Landmine 3×10

DB Sidebend 2×8

Stim low back for recovery 15 min