Deadlifts from the blocks at midshin
3 sets x 8 reps @ 75% @94KG

Barbell Row
4 sets x 8 reps @40, 45, 48, 48KG

Single Leg Barbell Deadlift
4 sets x 10 reps @40KG 8r, 30kg 10r, 30kg 10r, 20kg 10r

Lat Pulldown
4 sets x 12 reps @Orange Band 12 R

Single Arm Landmine Row 3 sets x 12 reps @10KG
Done as a superset with DB Curls
Alternating DB Curls 3 sets x 12 reps @20lbs
Done as a superset with Landmine Row

Barbell Curl 1 set x 60 reps @10KG
accumulate 60 reps on an empty barbell