Bent Over Sandbag Row + Bodyweight Row Superset and Seated Cable Burnout

Morning

Warm up
A.) Foam roll back
B.) -
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) -
C.) Comp

Afternoon

Work
A.) 3x8-12 Bent over sandbag row
B.) 3x10 Kroc row - superset w/bodyweight row
C.) 3x20 3/4 Seated Lat pull down
D.) 3x10 Seated Straight arm lat pull down
E.) 3x15 Seated row
F.) 3x10 Back extension

Results
A.) 12/12/10 @ 180lbs
B.) 50lbs
C.) 205lbs
D.) 80lbs
E.) 205lbs
F.) Comp

Notes:
Fun day for back. I haven't done back at the home gym in almost forever so I really had to knock some rust off with my improvisational skills. Finally managed to use the sandbag for some bent over row (one of my favorites) and then hit the apartment complex gym to use the weird bow flex thing and some dumbbells.

My new favorite move is the back extension. Since there were no foot anchors I had to squeeze my thighs on a bench and perform the movement. Let me tell you, that is much harder than normal. Also, I worse a 20lbs vest throughout the entire session.