Here's a few awesome exercises for your next back day. These will get your heart rate uuuuup! I love adding in circuit style workouts. I feel like I get more bang for my buck as I am sweating the full 2 hours I am here!!.
•Lat pull down. Pause at the bottom and then a 4 second count up. Hard but burns so good!.
•Single arm cable row. Allow for your arm to fully extend to get that stretch, then concentrate on pulling that elbow back while keeping it close to your side.
•Cable deadlift to row. I wanted to work my booty a little, duuuuuh. Try it!