Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
12, 11, 8 x 10, 6 x 10, 6 x 10

T-Bar Rows
warms x 2, 8 x 160, 7 x 170, 6 x 170

Seated Cable Rows - Wide Bar
warms x 1. 8 x 160, 8 x 170,7 x 180

Close Grip Pulldowns
warms x 1, 15 x 120, 14 x 120

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

Sprints Elliptical 10 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes