Workout A:
1) Single arm lat stretches until I can feel the muscle start to burn. Without this I can go through a whole back workout without ever really feeling a good burn (regardless of how heavy, light. or high rep it is)
2) Single arm low cable pully rows (looks like sawing a log or starting a lawnmower)
3)Chins with bodyweight only (up to 50) I am 198lbs at 13% bodyfat and 5'7"
4)A few chins with up to 3/45lb plates (hold at the top for a second or two)
Workout B:
1) same stretches as workout A
2) low seated cable pulley rows with varying grips
3) bent db rows (unilateral) hold at top for a second, down slow and stretch at bottom
4) bb narrow grip upright rows (kind of light) to get traps burning
5) rack partial deadlifts with belt and maybe straps depending on how limiting my grip is to my back work
