5 sets
Set 1 15 medium weight reps
Set 2 15 medium weight reps
Set 3 12 heavy weight reps
Set 4 12 heavy weight reps
Set 5 10 reps with 10 second hold at the top of the 10th bent over row rep, then immediately 9 reps with 9 second hold at the top of the 9th bent over row rep, then immediately 8 reps with 8 second hold at the top of the 8th bent over row… continue until you get to 1 rep and 1 second hold. Use a light weight this is 55 reps!
Note: Rest 90 seconds between sets, use a light weight on last set.