I guess I am doing this.
Full warm up, looking at you hamstrings.
7x3 front squats, 135 to 220
3x8 reps of:
Pendlay barbell rows, 150, 170, 180
T-bar rows, 105 across
Low pulley close grip row, 60, 80, 90
Single db bentover row w/straps, 75,85,90
5x10 25lb plate scap press, incline bench