4 Sets of:
20 banded bent over row reps with 1 second hold at the top of the pull and 2 second slow count on descend, immediately followed by 15 alternating renegade rows.

Notes: Use a medium to heavy tension band for the banded rows, use a light weight for the renegade rows. Squeeze those back muscles at the top of the pull. If the renegade rows are too hard to perform the way shown in the video, modification will be same movement but on your knees, the same way you perform knee push ups and increase the reps to 20. Rest 90 seconds between sets.