4 sets
Set 1 12 Banded Seated row with 1 second hold at pull, immediately followed by 24 seesaw rows
Set 2 12 Banded Seated row with 1 second hold at pull, immediately followed by 20 seesaw rows – increase weight
Set 3 12 Banded Seated row with 1 second hold at pull, immediately followed by 20 seesaw rows
Set 4 12 Banded Seated row with 1 second hold at pull, immediately followed by 20 seesaw rows
Note: Increase weight only on seesaw rows, rest 90 seconds between sets.