Pullups-Again trying to get back to 4 sets of 10. Did 10 reps,then 8,6,4
Seal db rows-About 6 sets because I've never done them before and it took a couple of sets to find the right weight.
Hammer upper iso row
Super set behind the head and in front pulldowns.
Abs
It's amazing how pull ups fall off the map on subsequent sets. I have had some supersets after cleans and I could only do 4 as well.
Only gets better if you do them constantly.
Best I ever did was doing this Stu Smith pyramid thing years ago that SC posted.
You do one pull up, two push up, 3 situp.
Then 2/4/6 and keep going until you get to 5 / 10 / 15.....after those, you wait a minute after the situps and run it to 10/20/30. Then you run it back down.
Gives you 100 pull ups, 200 push ups, 300 sit ups and you can knock it out in a little over 30 minutes