Routine C - Rotation 2 - Back, Calves & Cardio

Pull Ups
13, 10, 7 x 10, 7 x 10, 7 x 10

T-Bar Rows
warms x 2, 8 x 170, 8 x 170, 8 x 180

Seated Row -Wide Grip
warms x 1, 8 x 170, 8 x 180, 8 x 190

Straight Arm Pulldowns
warms x 1, 20 x 80, 15 x 110

Standing Calf Raises
warms x 3, 13 x 450, 11 x 450, 10 x 500

Sprints Elliptical 10 Minutes
SSC 20 Minutes

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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes