30 Min Back Blaster

1) 100 reps of assisted chin-ups in under 5 minutes 

2) Wide grip seated cable row heavy 6 reps, drop weight immediately and do 10 more reps, drop weight again and do 15 more reps. 45 seconds rest. Repeat this 4 times 

3) Same thing as above but with lat pull downs 

4) single armed dumbell rows, run the rack. An example would be to start with 90 pounds, do 12, drop to 80 and do 12. Go all the way down to 20 pounds. Count to 30 then repeat with other arm