Routine A - Rotation 4 - Back, Calves & Cardio

Wide Grip Lat Pulldowns
warms x 3, 8 x 190, 6 x 200, 5 x 200

Bent Over Barbell Rows
warms x 2, 8 x 245, 8 x 250, DS: 5 x 255 - 7 x 205

One Arm Cable Row
warms x 1, 12 x 90, 12 x 95, 9 x 100

DB Pullovers
warms x 1, 14 x 70, 12 x 75

Seated Calf Raises
warms x 3, 15 x 130, 13 x 140, 10 x 150

SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs