Back, core and conditioning workout || what a standard workout looks like for me

In this video, I show you what a typical workout looks like for me. Today, we hit the back, with a little bit of conditioning at the end.

First section: Barbell Rows & Starfish Crunches (every 150 seconds).
- Sets 1-4: 82.5kg x 5 reps + 12 starfish crunches
- Set 5: 82.5kg x 7 reps + 12 starfish crunches

Second section: *chin ups & weighted (12kg) Russian twists (every 120 seconds)
- 3 sets: 8 chinups + 16 twists

Conditioning:
- 2 minute (400 metre) run
- 1 minute of 20kg plate squats
- 1 minute of 20kg each hand farmers carries
4 rounds, 16 minutes total.

Thanks heaps to JB for the help, head to his channel for some comic relief - The Original Dweebs:

Door-mounted pull up bar:
C4 Pre-workout:

looks