Lat Drive + Trunk Tension

Let’s rerun burn notice because it’s A KILLER. Lat Drive + Trunk Tension This one’s all about that width. Pull through the back, not the biceps. Keep the core tight so the arms don’t steal the show. A-Block: Vertical Pull Primer A1. Jumping Pull Up 4xF = Max reps with control. Reset at the bottom. A2. Jumping Chin Up 4xF = Focus on controlled eccentric. 90s rest. B-Block: Lats + Long-Lever Control B1. Close Grip Cable Pull Down 4x15, 10, 10, 10 = Full stretch, full squeeze. Mind-muscle here. B2. Rope Straight Arm Pushdown 4x20, 15, 12, 12 = Lats + core tension. Keep ribs locked. 60s rest. C-Block: Isolation Rows C1. Lat Row 3x8 = Elbows drive back. Pull with intent. C2. Dumbbell Pullover 3x12 = Lat stretch and rib cage opener. 60s rest. D-Block: Vertical Back Burnout D1. Wide Grip Lat Pulldown 4x12 = Open up the wings. No ego here—control the pull. D2. Cable Crunch 4xF = Drop set the last 2. Load your abs with tension, not speed. 20s rest. E-Block: Core + Scap Finisher E1. Inverted Row 3xF = Squeeze shoulder blades. Neutral spine. E2. Cat Cow 3x10 = Spinal decompression + control. 20s rest. Workout 15/16 done...do you feel it?!?