Lat Pulldown - Palms In
warms x 3, 6 x 195, 5 x 200, 5 x 200
DB Bent Over Rows
warms x 2, 8 x 105, 7 x 110, 8 x 100
Close Grip Seated Rows
warms x 1, 12 x 165, 12 x 170, 11 x 175
Bent Over Barbell Rows-Partials
warms x 1, 15 x 210, 10 x 210, 20 x 135
Donkey Calf Raises
warms x 3, 15 x Rack + 140, 13 x Rack + 150, 11 x Rack + 160
Sprints Elliptical 15 Minutes
SSC 20 Minutes
Macros: 215g Protein, 45g Fat, 80g Carbs
Body Weight: 169lbs
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