Lats/ Traps/Neck

1.5 mile run

Lat Pull Down
15,15,12,12,10,10,8,8
Sets 1 and 2 - Widest grip possible
Sets 3 and 4 - Outside shoulder width grip
Sets 5 and 6 - Shoulder width grip
Sets 7 and 8 - Hands touching

Straight Arm Lat Pull Down
12,10,8

Single Arm Dumbbell Row
10,8,6,6

Dumbbell Seal Row
4 sets of 8

Machine Mid Row
12,10,8,6

Cable Shrug (Wide D grip)/Cable Shrug (Hands touching)
3 sets of 12/12
(1:0:1:2)

Weighted Front Neck Raise
15,15,8,8
(1:0:1:2)