Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 185, 7 x 190
Bent Over Bar Rows
warms x 2, 8 x 235, 7 x 240, DS: 6 x 245 - 7 x 185
One Arm Seated Cable Row
warm x 1 , 12 x 80, 12 x 85, 11 x 90
DB Pullovers
warms x 1, 14 x 75, 11 x 75
Seated Calf Raises
warms x 3, 15 x 120, 12 x 130, 10 x 140
SSC 25 Minutes
Marcos: 45g Fat, 100g Carbs, 215g Protein
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