A.
B. DB SA Row 4-6 reps x 4-5 sets; rest :30 between sets
C. Weighted Pullups 7×2. Not max, but heavy weight.
D1. GHD Back ext (weighted) x 10 reps x 3 sets ; rest :3″
D2. GHD reverse hyper bodyweight with pause at extension. X 10 reps x 3 sets. Rest 1:30-2 min