Routine C - Rotation 4 - Back, Calves & Cardio

Weighted Pull Ups- Wide Grip
9 x 10, 10 x 10, 8 x 15, 7 x 15, 6 x 25

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

Seated Cable Rows - Wide Grip
warms x 1, 8 x 185, 8 x 190, 7 x 195

Straight Arm Pulldowns
warms x 1, 15 x 120, 13 x 130

Standing Calf Raises
warms x 3, 15 x 450, 12 x 500, 9 x 550

Sprints Elliptical 20 Minutes
SSC 20 Minutes