Strict(ish) lat pull down
4 sets of 20

Bent over row
sets of 12 up to 3154
-thought I could do 405 with good form, wrong! lol
-ugly ass set of 7

Seated row
4 sets of 15

Rope lat pull through
4 sets 15

Shrug
4 sets of 20

Abs
4 sets of 15