Back workout 

1. Cleans 

2. High pull 

3. Single bent over rows 

4. Double bent over rows 

5. Renegade rows

6. Lat pull over (foam roller)

7. Dear delt fly (cup hold) 

8. Bicep curls 

9. Crush curls

.

Reps 15-20 

Sets - beginner x 1-2

         - advanced x 3-4