Rouitne C - Rotation 3 - Back, Calves & Cardio

Pull Ups
13, 10 x 10, 7 x 15, 6 x 15, 5 x 20

T-Bar Rows
warms x 2, 8 x 175, 8 x 175, 6 x 180

Seated Cable Rows - wide grip
warms x 1, 8 180, 8 x 185, 8 x 190

Straight Arm Pulldowns
warms x 1, 16 x 110, 14 x 120

Standing Calf Raises
warms x 3, 12 x 450, 11 x 475, 11 x 500

Sprint Elliptical 10 Minutes
SSC 20 Minutes