5 sets of
30 wide grip lat pull downs with 1 second hold at the bottom of pull and 2 second slow count on way back up each rep, immediately follow with 20 banded seated rows.

Note: Use a heavy tension band for the lat pull down and a broomstick. You can hang the band over head on a door and pinch it by closing the door. For the seated row use a medium tension band. Rest 90 seconds between sets.