5 sets
Set 1 15 light reps
Set 2 12 medium weight reps
Set 3 10 heavier reps
Set 4 8 reps as heavy as possible
Set 5 8 reps with 8 second hold at the top of the 8th bent over row rep, then immediately 7 reps with 7 second hold at the top of the 7th bent over row rep, then immediately 6 reps with 6 second hold at the top of the 6th bent over row… continue until you get to 1 rep and 1 second hold. Use a light weight this is 36 reps!
Note: Rest 90 seconds between sets.