T-Bar Row with Handle
Position a bar into a landmine or in a corner to keep it from moving. Stand over the bar, and position a double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. Take a wide stance with your hips back and your chest up. Your arms should be extended.
Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Pause for a second.
Slowly lower the bar to the starting position and repeat the exercise according to the training plan.